Wednesday 2/8

WARM UP

EMOTM 10:00
6 alternating single arm kb swing (russian)
6 goblet squats

SKILL

Establish 1RM strict press

WORKOUT OF THE DAY

“Fran”
21-15-9
Thrusters (95/65)
Pullups

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

“Death by choice”
Odd minutes: Wall balls or burpees
Even minutes: Ring rows or rope slams

*Athletes can alternate between exercises at any time

BARBELL

“BARBELL Warmup”
-accumulate 1 min at bottom of front squat
-3×10 sots press in snatch

A) 2 snatch grip push press + 1 snatch balance + 1OHS x 3 sets @ 70% snatch *3 sec pause at bottom

B) 12 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 4×8/leg
Db push press 4×10 *3 sec negative