Wednesday 2/22

WARM UP

EMOTM 10:00
5 knees to elbows
10 meter toy soldiers

SKILL

Pegboard or legless rope climb
10:00 practice

WORKOUT OF THE DAY 

12:00 AMRAP:
20 alternating dumbbell snatch (50/35)
20 toes to bar

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

3 rounds for time:
1 mile assault bike
1000 meter row

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

A)5 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