WARM UP

3 rounds:
:30 run in place
10 meter low bear crawl
10 air squats

SKILL

N/A

WORKOUT OF THE DAY 

2 mile partner sled push (90/45)

*Partners must alternate pushing sled, double pushing is not permitted.

ANYWHEREX

SKILL

N/A

WORKOUT

2 mile partner sled push (90/45)

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

A)back squat 5RM **build to max in 10min

B) 1rm hang clean + push jerk *no misses *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)