WARM UP
3 rounds:
10 meter front rack lunge
10 strict press
100 single unders
SKILL
Handstand walking
10:00 practice
WORKOUT OF THE DAY
“DT”
5 rounds for time:
12 deadlift
9 hang clean
6 shoulder to overhead
RX: (155/105)
55+: (95/65)
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
EMOTM 20:00
Odd: 10 calorie bike
Even: 10 burpees
*Score is total calories + total burpees. No penalty for failing to complete 10 reps in a minute.
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 2rm front squat w/ 1 sec pause on first rep *10min cap
B) 1 rm power snatch *1 miss allowed
drop 20% and do 2×2
C) Mid hang clean pulls 3×3 @100%+
D) single arm DB Bench 3×10/arm
Partner kneeling hamstring curl 3×5-10