WARM UP
10:00 hand ball
3 rounds:
5 deadlifts
5 hang cleans
5 shoulder to overhead
SKILL
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
20:00 to establish 1RM unbroken complex:
12 deadlift
9 hang clean
6 shoulder to overhead
*Athletes may make unlimited attempts to establish heaviest load for the complex. Re-gripping in the hang is allowed. Re-gripping on the ground is not.
FOUNDATIONS (X)
SKILL
Front squat technique
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
20 ring rows
20 meter broad jump