WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 meter equals 1 rep per position of Burgener warm up. Max penalty of 5.
SKILL
EMOTM 10:00
1 High hang squat snatch + 1 full snatch
*build to heavy for the day.
WORKOUT OF THE DAY
For time:
300 meter row
30 wall ball
30 pullups
Rest 1:00
30 pull ups
30 wall balls
300 meter row
ANYWHEREX
SKILL
Headstand positions
10:00 practice
WORKOUT
“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups
BARBELL
3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press
A) EMOTM 10:00
1 high hang power clean and jerk
😎 EMOTM 10:00
1 high hang squat clean and jerk
C) Clean pull
5 x 3 @ 120%
D) Push jerk
5, 5, 3, 3, 1, 1