Wednesday 9/11

WARM UP

3 rounds:
10 meter sprinter lunge with rotation
10 strict press
10 meter toy soldiers

SKILL

Pullup variations for technique
-kipping
-butterfly
-chest to bar

WORKOUT OF THE DAY

E5MOTM 30:00
3RM strict pull up
6RM thruster
9RM deadlift

*Build to the heaviest possible weight for each. Athletes may use the time each interval however they like.

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

3 rounds for time with partner:

400 meter sled push
50 calorie ski erg
50 calorie row

*30:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
High hang snatch + mid hang snatch

B) Halting low hang squat snatch
10 x 1 @ 80% 1RM or higher

C) Snatch pulls
5 x 1 @ 120%

D) Snatch grip strict press
5 x 3