WARM UP

5:00 quadrapedal movement

SKILL

Shoulder & hip mobility
10:00 prep

WORKOUT OF THE DAY

15:00 to establish 1RM snatch

15:00 to establish 1RM clean and jerk

ANYWHEREX

SKILL

Strict press
5 x 5

WORKOUT

30-25-20-15-10-5
Calorie row
Double under
Alternating single arm Kb swing

BARBELL

3 rounds:
10 m knee pull
10 m quad pull
10 m toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00
1 high hang pull
1 mid hang pull
1 full clean

B) Clean lift off + power clean & jerk
5 x (2 + 1)

C) Front squat
5 x 2

D) 3 rounds for completion:
10 barbell good morning
10 push press
10 GHD situp