Wednesday 6/7

WARM UP

EMOTM 10:00
5 single leg good mornings left
5 single leg good mornings right
5 burpees

SKILL

Footwork drills
10:00 practice

WORKOUT OF THE DAY

For time with partner:
1 mile partner carry
*Every broken set, team must perform 50 total push ups. Athletes may work simultaneously to complete their 50.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

EMOTM 30:00
Minute 1: 20 air squats
Minute 2: 20 abmat situps
Minute 3: 10 burpees

BARBELL

Barbell Warmup
accumulate 1 min in OHS
4×5 sots press in clean

A) 1RM Clean pull + mid hang clean& jerk *0 misses allowed  **drop 20% and do 1×2
B) back squat 4×8 @ 75%
C) snatch pulls 3×3 @ 110%
D) 100 alt db renegade rows
*every 20 reps perform 8 plyo push-ups