WARM UP
3 rounds against a 10:00 clock:
10 calorie bike
10 meter lunge and twist
10 barbell front squats
10 kip swings
5:00 mobility
-quads and ankles
SKILL
E3MOM 24:00
0-15:00:
2 squat cleans, building to heavy
15-24:00:
3 front squat @ heaviest clean weight
*Increase loading by 5-10lb from previous week on top set of cleans.
WORKOUT OF THE DAY
For time with partner:
20 synchro wall balls
10 bar muscle ups (shared)
20 synchro wall balls
8 bar muscle ups (shared)
20 synchro wall balls
6 bar muscle ups (shared)
20 synchro wall balls
4 bar muscle ups
*Sprint stimulus. Coach athletes to go unbroken on wall balls if possible and alternate who leads on the gymnastics. Scale to hardest version of pull up. 12:00 time cap.