Wednesday 7/19

WARM UP

3 rounds:
10 meter toy soldier
10 meter duck walk
10 kip swings
200 meter run

SKILL

E2MOTM 10:00
5 deadlift
*Build to heaviest set

WORKOUT OF THE DAY 

Complete 2 rounds in 3:00:
5 strict pull ups
5 kipping pull ups
10 wall balls

*Increase wall balls by 2 reps every block until failure to complete. Score is total reps completed. Scale strict pull ups to banded strict pull ups.

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

30:00 AMRAP with partner:
100 meter sled push
100 meter backward sled pull (with ropes/handles)
50 burpees

*One athlete working at a time, rotate in any manner.

BARBELL

2 rounds of BB Warm up
Accumulate 2:00 in front squat
Clean grip sots press 3 x 8

A) EMOTM 10:00
1 low hang squat clean
*Build to heavy

B) Low hang squat clean
3 x 3 @ 72.5% of today’s max

C) Halting clean pull
5 x 3 @ 110% of today’s max

D) Front squat w/ 2 second pause
1 x 3 @ 80%
1 x 3 @ 82%
1 x max @ 85%