Wednesday 4/12

WARM UP

5:00 bike or row
3 rounds:
10 overhead squats
10 meter running jump rope
10 good mornings

SKILL

Rope Climb technique
10:00 practice

WORKOUT OF THE DAY 

EMOTM 20:00
Odd: 1 Squat snatch
Even: 30 double unders

*Score is heaviest snatch lifted. If minute expires without successful lift, athlete must complete another round of double under before re-attempting the snatch

RX: Choose starting weight and add 10# per round
55+: Choose starting weight and add 5# per round
Lv2: Choose starting weight and add 20# per round

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

8 x tabata rounds for each exercise:
Goblet squat hold
Handstand/Plank hold
Hollow hold
Overhead hold
Dead hang hold

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

A)back squat 2RM *1 sec pause on each rep **build to max in 10min

drop 20% and do 1×6 w/o pause

B) 1rm hang power clean + clean & jerk *no misses *drop 20% and do 2×2 (1 set of the complex=1 rep)

C)low hang snatch pulls 3×3 @ 100%+

D) 250 low box Stepups *no weight **every 50 perform 5 weighted pushups (if athlete can’t do weighted do 5 of the most difficult version of pushups possible)