WARM UP
3 x by rolling 100 meter row
*Every meter +/- target equals 2 PVC overhead squats
SKILL
Snatch pulls (straight arm)
10 x 1, building to 110% 1RM snatch
WORKOUT OF THE DAY
E4MOTM 28:00:
300 meter row
Build to heavy snatch
*Athletes must buy in every interval with the 300 meter row. The remaining time is theirs to use for as many snatch attempts as necessary to build to their 1RM. Any style snatch permitted.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
30:00 AMRAP:
30 calorie bike
30 candlesticks
30 kb swings
WARM UP
3 rounds:
10 good mornings
10 meter walking lunge
:10 peg board weight shift drill
SKILL
Pegboard practice
5 attempts
WORKOUT OF THE DAY
16:00 AMRAP:
6 ring muscle up
12 double kb outside swings (Russian)
18 alternating pistol squats
RX: (16kg/12kg)
55+: (12kg/8kg)
Lv2: (24kg/16kg)
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
21-18-15-12-9
Wall balls
Burpees
WARM UP
EMOTM 10:00:
:30 run in place
5 kip swing
5 air squat
Then…
5:00 front rack mobility
SKILL
Speed ladder
*10:00 footwork drills
WORKOUT OF THE DAY
At 0:00:
Run 800 meters for time
At 10:00, complete 3 rounds for time:
20 pull ups
15 wall balls
10 power clean
RX: (20/14) (135/95)
55+: (20/14) (115/75)
Lv2: (30/20) (185/125)
*Score run and triplet separately, each for time.
Foundations(X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
15:00 AMRAP:
100 meter farmers carry
100 meter walking lunge
100 meter bear crawl
WARM UP
3 rounds with partner:
100 meter sled push/pull
10 front squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
18:00 AMRAP with partner:
Partner 1: 200 meter farmers carry
Partner 2: AMRAP rounds: 10 thrusters + 10 pull ups
RX: (24kg/16kg) (95/65)
*Partners rotate every time the farmer carry returns.
