WARM UP

800 meter run
3 rounds:
10 shoulder taps
10 deadlifts
10 hanging shrugs

SKILL

Handstand hold
10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP:
200 meter sandbag carry
20 burpees
10 deadlift + power clean
1 rope climb

RX: (155/105)
55+: (105/75)
Lv2: (225/155)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

30:00 AMRAP with partner:
50 calorie assault bike
50 kettle bell swings
50 meter lateral broad jump

*partners partition work any way

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)back squat 1RM *1 sec pause on each rep **build to max in 10min

drop 20% and do 1×5 w/o pause

B) 1rm hang power clean + clean & jerk *no misses *drop 20% and do 3×2 (1 set of the complex=1 rep)

C)low hang snatch pulls 3×3 @ 100%+

D) 200 low box Stepups *5-10# db’s **every 50 perform 5 weighted pushups (if athlete can’t do weighted do 5 of the most difficult version of pushups possible)