WARM UP
3 rounds:
10 calorie row
10 calorie ski
10 meter walking lunges
10 goblet squats
SKILL
Split jerk from rack
5 x 2
*For technique, not load. Athletes must alternate lead leg.
WORKOUT OF THE DAY
For time:
50/40 calorie row
40 goblet lunges
30 double DB snatches
40 wall balls
50/40 calorie ski
40 kb swings
30 double DB thrusters
RX: (24kg/16kg) (50/35) (20/14)
55+: (16kg/12kg) (40/30) (20/14)
*This is an endurance workout. Coach athletes to pace themselves early and save strength for later in the workout. 22:00 time cap.