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