Wednesday 9/4

WARM UP
3 rounds:
400 meter run
10 meter sprinters lunge with rotation
5 kicks to handstand
SKILL
Handstand technique
5:00 practice
WORKOUT OF THE DAY
For time:
1 mile run
1:00 dead hang hold
50 walking lunges
800 meter run
1:00 wall handstand hold
50 walking lunges
400 meter run
1:00 farmers carry hold
50 walking lunges
800 meter run
1:00 wall handstand hold
50 walking lunges
1 mile run
1:00 dead hang hold
50 walking lunges
*40:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang snatch pull + mid hang snatch pull + full snatch
B) Squat snatch
3×1 @ 70%
3×1 @ 75%
3×1 @ 80%
3×1 @ 85%
2×1 @ 90%
2×1 @ 95%
C) Snatch grip strict press
5 x 3
D) Oh squat
Est max consecutive reps @ 70% 1RM snatch