WARM UP
3 rounds:
10 calorie bike
10 push ups
50 single unders
SKILL
EMOTM 10:00:
10-30 double unders
WORKOUT OF THE DAY
8 rounds for time with partner:
15/12 calorie bike
12 db walking lunges
9 ring dips
6 alternating db snatches
RX: (50/35)
*Partners alternate after each round, so each athlete does 4 total rounds.
FOUNDATIONS (X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
20 abmat situps
20 kb swings
200 meter run
WARM UP
5:00 skipping rope
EMOTM 5:00
:30 wall facing squat therapy
SKILL
3 rounds:
4 hang snatch pull (2 hi + 2 mid)
4 hang muscle snatch (2 hi + 2 mid)
4 hang power snatch (2 hi + 2 mid)
4 oh squat
4 snatch balance
4 hang squat snatch (2 hi + 2 mid)
WORKOUT OF THE DAY
EMOTM 20:00:
10 double unders
1 snatch + 1 hang snatch
*Build to heavy
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time, partition any way:
100 meter bear crawl
100 meter farmer carry
100 meter duck walk
