Thursday 9/26

WARM UP

3 rounds:

10 air squats with 2 second pause in bottom

10 PVC Sots press

10 vertical jumps with soft landing

SKILL

Overhead squat

5 x 2 w/ 6 second eccentric (from rack)

WORKOUT OF THE DAY

EMOTM 20:00:

Snatch pull +

Mid hang snatch +

Low hang snatch

*Build to heavy. Score top weight.

SKILL

Deadlift technique

5 x 5

WORKOUT

5 rounds for max reps:

1:00 AMRAP jump rope

1:00 AMRAP bike calories

1:00 rest

*Credit 1 point per 10 jump ropes. Score total reps completed.