Wednesday 3/22

WARM UP

EMOTM 10:00
5 knee raises
5 overhead squats

SKILL

Toes to bar
5 x 5

WORKOUT OF THE DAY

21-15-9
Squat snatch (95/65)
Chest to bar pull up

ANYWHEREX

SKILL

Strict press
5 x 5

WORKOUT

Death by wall ball

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 2×2

C)mid hang snatch pulls 3×3 @ 100%+

D) 250m walking lunges *no weight **every 50 meters perform 3 unbroken strict pull-ups or 5 negative pull-ups