WARM UP
5:00 handball
3 rounds:
:30 squat hold
10 good mornings
10 reps handcuff primer drill
SKILL
Strict press
5 x 5
WORKOUT OF THE DAY
10:00 AMRAP:
20 deadlift
40 wall ball
RX: (225/155)
55+: (155/105)
ANYWHEREX
SKILL
Strict press technique
5 x 5
WORKOUT
20:00 AMRAP:
100 meter row
10 knee raises
1 wall walk
*Add 100 meters, 10 knee raises, and 1 wall walk each round. Score total reps.
BARBELL
3 rounds barbell warm up
A) Snatch pull
5 x 3
B) EMOTM 10:00
Power snatch + mid hang squat snatch
C) OH squat
5 x 3
D) 100 Snatch grip bent row
*Every broken set perform 20 barbell lunges