WARM UP
3 rounds:
100 meter run
100 meter back peddle
10 front squats
10 pushups
SKILL
10 x 1 clean & jerk @ 60%+ 1RM
10 x 1 strict HSPU (as slow as possible)
*Alternate between each exercise
WORKOUT OF THE DAY
EMOTM 10:00
10 power snatch (75/55)
(1-3) bar muscle ups
ANYWHEREX
SKILL
Kipping pullups
10:00 practice
WORKOUT
100 burpees for time
EMOTM 5 calorie row
*Athletes much start with the row each minute