Wednesday 3/24

WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 equals 3 good mornings and 3 push ups. Every time athlete hits 100 exactly, coach does the penalty.
SKILL
Floor press
3 x 10
WORKOUT OF THE DAY
27-21-15-9
Calorie row
Kb swing
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*12:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull
5 x 3
B) EMOTM 20:00
Mid hang snatch pull + full snatch
C) Overhead squat
5 x 2
D) Snatch grip bent row
3 x 10