Wednesday 12/27

WARM UP

5:00 tripedal movement
3 rounds:
10 sumo deadlift
10 vertical jumps
10 push ups

SKILL

Floor Press
5 x 3

WORKOUT OF THE DAY

3:00 max wall ball (20/14)
Rest 1:00
3:00 max sumo deadlift high pull (75/55)
Rest 1:00
3:00 max box jump (20)
Rest 1:00
3:00 max push press (75/55)
Rest 1:00
3:00 max calorie row

*Score is total reps.

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) EMOTM 10:00
High hang snatch + snatch balance

B) Build to heavy power snatch

C) EMOTM 10:00:
1 power snatch + 1 squat snatch @ 80%

D) Oh squat
5 x 5 w/ 3 second pause