Wednesday 2/1

WARM UP

3 rounds:
5 climb to standing
5 burpees
20 jumping jacks

SKILL

N/A

WORKOUT OF THE DAY

45:00 time cap:
1 mile run
5 burpee wall climbs
5 rope climbs
800 meter run
4 burpee wall climbs
4 rope climbs
600 meter run
3 burpee wall climbs
3 rope climbs
400 meter run
2 burpee wall climbs
2 rope climbs
200 meter run
1 burpee wall climb
1 rope climb

*Scale wall climbs to burpee box jump overs

BARBELL

“BARBELL Warmup”
-accumulate 2 min at bottom of front squat
-3×10 sots press in snatch

A) 2 snatch grip push press + 2 OH x 3 sets @ 70% snatch *3 sec pause at bottom

B) 10 min EMOM 2 sec pause 2 inches off floor clean + jerk @ 60%+
Clean & Jerk 3×1 @ 80%+

C) snatch pulls 3×3 @ 95%+ *5sec negative

D) DB Lunges 3×8/leg
Db push press 3×10 *3 sex negative