Wednesday 5/23

WARM UP

5:00 pizza delivery

Zone 3 mobility assessment + primer exercises

SKILL

Back squat
5 x 5 w/ 2 second pause at bottom

WORKOUT OF THE DAY

10 rounds for time, alternating arms each round:
12 db snatch
8 oh walking lunge
4 thruster

RX: (50/35)
55+: (40/20)

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

5 x 500 meter row for time
*Rest 1:00 between efforts

BARBELL

3 rounds barbell warm up

A) EMOTM 10:00
1 snatch balance

B) In 15:00, build to heavy hang squat snatch

C) EMOTM 10:00
1 split jerk

D) In 15:00, build to heavy hang squat clean & jerk