Thursday 8/14

WARM UP

3 rounds:

10 piked push up

10 good mornings

10 meter sprinters lunge and twist

SKILL

Footwork and Agility

*10:00 speed ladder drills

WORKOUT OF THE DAY

5 rounds for time:

200 meter run

6 clean and jerk

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*High intensity effort. Push the runs and make the lifting as seamless as possible. 12:00 time cap.

SKILL

Deadlift technique

5 x 5

WORKOUT

For time with single DB:

10 strict press Rt

10 strict press Lt

20 push press Rt

20 push press Lt

30 jerk Rt

30 jerk Lt

40 hang snatch Rt

40 hang snatch Lt

50 snatch Rt

50 snatch Lt

*25:00 time cap.