WARM UP
2 rounds:
10 cat and cow
10 bootstrappers
10 hanging shrugs
2 rounds:
10 meter broad jump
10 kip swings
10 strict press
SKILL
Tempo deadlift
5 x 3 w/ 5 second eccentric
*Build to heavy.
WORKOUT OF THE DAY
E3MOM including 1st round, athletes must buy in with 5 rds of 1 toe to bar + 1 chest to bar
15:00 AMRAP:
2 box jump overs
2 shoulder to overhead
RX: (24/20) (135/95)
55+: (24/20) (115/75)
Lv2: (30/24) (185/125)
*This will be a high intensity effort for as long as the shoulder to overheads remain unbroken. Coach athletes to rest after the box jump overs and attempt big sets on the S2OH. Increase by 2 reps per exercise each round of the AMRAP. Score total reps completed.