Wednesday 4/5

WARM UP

5:00 dodgeball

SKILL

Muscle up progressions
10:00 practice

WORKOUT OF THE DAY 

3:00 to complete 2 rounds:
10 toes to bar
2 squat cleans (95/65)

*Every 3:00 minute section adds 2 toes to bar.
*Clean weight increases (95/65) (135/95) (155/105) (185/125) (205/135) (225/155)

ANYWHEREX

SKILL

Single arm dumbbell press
5 x 5 each arm

WORKOUT

5 rounds for time with partner:
500 single unders
10 tire flips

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

drop 20% and do 1×8 w/o pause

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

C)low hang snatch pulls 3×3 @ 100%+

D) 200 low box Stepups  *no weight **every 50  perform 5 weighted pushups (if athlete can’t do weighted do 5 of the lost difficult version of pushups possible)