Wednesday 3/29

WARM UP

10 wall ball
10 sumo deadlift high pull
10 box jump
10 push press
10 calorie row

SKILL

N/A

WORKOUT OF THE DAY

“Fight Gone Bad”
3 rounds for reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (5/55)
1:00 box jump (24/20)
1:00 push press (75/55)
1:00 row for calories

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

A)back squat 3RM *1 sec pause on each rep **build to max in 10min

B)power clean & jerk 1rm *keep technique looking like a squat clean **drop 20% and do 3×2

C)mid hang snatch pulls 3×3 @ 100%+

D) 300m walking lunges *no weight **every 50 meters perform 3 unbroken strict pull-ups or 5 negative pull-ups