Wednesday 3/8

WARM UP

3 rounds:
10 meter high knees
10 meter butt kickers
10 meter toy soldiers
10 meter walking lunge
5 burpees

SKILL

N/A

WORKOUT OF THE DAY

1.8 mile hill run

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

A)5 sec eccentric back squat 1RM *build to max in 10min then drop 20% and do 2×3 w/o pause

B)2sec pause at knee clean & jerk 1RM *1 miss allowed **drop 20% and do 2×2

C)clean pulls 3×3 @ 100%+

D) strict pull-ups 3x Submaximal (90% effort)
*scale to 4 sec negative/no concentric pull-ups x 5 reps
Dips 3x submaximal (90% effort)
*scale to 4 sec negative/no concentric dips x 5