WARM UP
10:00 rock-paper-scissor WAR
*Every lost battle equals 3 good mornings and 3 push ups and 3 air squats.
SKILL
E2MOM 10:00:
2 strict press + 8 push press + 2 split jerk
*Goal is to work at around 90% of 1RM strict press. Build strength while cycling the push press and then hit the split jerks under fatigue. Coach athletes to try and alternate lead legs during split jerks.
WORKOUT OF THE DAY
For time with partner:
12-14-16-18-20 synchro deadlifts
6-7-8-9-10 synchro overhead/front squats
2 rope climbs (shared)
RX: (95/65)
55+: (75/55)
Lv2: (135/95) both OH squat
*Teams must have 1 athlete OH squatting and 1 athlete front squatting. Athletes can switch positions whenever necessary. 18:00 time cap.