WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 front squats and 2 presses
SKILL
EMOM 10:00:
Death by 2 handstand shoulder taps
*Athletes begin at 2 taps, then go to 4, then 6, etc until failure to complete. If successful all the way to 20, plan to start at a higher number next week.
WORKOUT OF THE DAY
3 x 3:00 rounds for max reps. Rest 3:00 between rds.
500 meter row
AMRAP clean and jerk
RX: (135/95) (185/125) (225/155)
55+: (135/95) (155/105) (185/125)
Lv2: (185/125) (225/155) (275/185)
*Athletes should use same bar for all 3 rounds and add weight during rest intervals. Score total clean and jerks completed.