Wednesday 5/10

WARM UP

5:00 dodgeball

SKILL

Handstand holds
10:00 practice

WORKOUT OF THE DAY

Establish 1RM:
Clean and Jerk

Strict Press
5 x 5 @ 40% 1RM c&j

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

Complete 8 tabata rounds at each station:
Russian twists
Dumbbell push press
Burpees
Good mornings

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-4×5 sots press in clean

A)back squat 3RM **build to max in 10min

B) 1rm hang clean + push jerk *1 miss allowed *drop 20% and do 2×2 (1 set of the complex=1 rep)

C)snatch pulls 4×1 110%+ *4 sec eccentric

D) 100 Single Leg RDL’s *5-10# db’s **every 20 perform 5 weighted pushups (if athlete can’t do weighted do 5 of the most difficult version of pushups possible)