Wednesday 3/15

WARM UP 

5 x rolling 100 meter row
*every meter +/- 100 equals 1 burpee

SKILL

Deadlift
5 x 5

WORKOUT OF THE DAY 

“Isabel”
30 snatches for time (135/95)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

20:00 AMRAP:
20 abmat situps
20 pushups
20 air squats
20 ring rows

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

A)back squat 2RM *first rep 3 sec pause + 1 regular **build to max in 10min

B)power clean & jerk 1rm *keep technique looking like a squat clean **drop 20% and do 1×2

C)mid hang clean pulls 3×3 @ 100%+

D) 200m walking lunges *no weight **every 50 meters perform 5 strict pull-ups/negative pull-ups