WARM UP
5:00 quadrapedal movement
3 rounds:
10 Sots press
10 hollow rocks
10 good mornings
10 calorie bike
SKILL
EMOM 10:00:
ODD: forward HS walk
EVEN: backward HS walk
*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.
WORKOUT OF THE DAY
2:00 AMRAP snatch
1:00 rest
2:00 AMRAP bar facing burpees
1:00 rest
2:00 AMRAP clean and jerk
1:00 rest
2:00 AMRAP toes to bar
1:00 rest
2:00 AMRAP deadlift
1:00 rest
2:00 AMRAP calorie bike
RX: (135/95)
*Emphasis on movement economy. Stress efficiency over speed, and eliminate dead time as much as possible. Score total reps completed.