Wednesday 2/15

WARM UP

3 rounds:
10 lateral squat unders
20 meter bear crawl
30 single under

SKILL

EMOTM 10:00
20 unbroken double under

WORKOUT OF THE DAY

2 mile object carry (20/14) for time

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)3 sec pause back squat 1RM *build to max then drop 20% and do 1×3 w/o pause

B)2sec pause at knee clean & jerk 1RM *build to max w/o any misses **drop 20% and do 2×2

C)clean pulls 3×3 @ 100%+

D) strict pull-ups 3x Submaximal (90% effort)
*scale to 4 sec negative/no concentric pull-ups x 5 reps
Dips 3x submaximal (90% effort)
*scale to 4 sec negative/no concentric dips x 5