Wednesday 3/3

WARM UP
5:00 single under
3 rounds:
10 good mornings
10 meter toy soldiers
10 alternating cossack squats
SKILL
Speed & agility
*10:00 footwork drills
WORKOUT OF THE DAY
2 rounds for time:
400 meter run
100 double unders
20 alternating db snatch
RX: (50/35)
*12:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 9:00
  1. 5 clean pulls
  2. 5 straight arm bent row
  3. 5 push jerk
B) EMOTM 20:00
1 squat clean and jerk @ 80% 1RM
C) Kneeling strict press
5 x 5
D) GHD situp & hip extension
3 x 10 each