Wednesday 6/27

WARM UP

EMOTM 10:00
6 burpee box jump overs

SKILL

Zone 1 mobility assessment + 3 primers

WORKOUT OF THE DAY

E3MOTM until failure to complete:
400 meter run
1 snatch

RX: (95/65) (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95) (155/105)
LV2: (135/95) (155/105) (185/125) (205/135) (225/155) (245/165) (265/175)

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

E3MOTM 30:00:
100 meter medball carry
5 wall balls

*Add 5 wall balls each round until failure to complete. Score distance plus total reps. Perfect score is 1275.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 5:00
1 mid hang power snatch
EMOTM 5:00
1 mid hang squat snatch
EMOTM 5:00
1 full squat snatch

B) Overhead squat
3 x 5

C) EMOTM 5:00
1 low hang power clean & jerk
EMOTM 5:00
1 low hang squat clean & jerk
EMOTM 5:00
1 full squat clean & jerk

D) Strict press
3 x 5