WARM UP
5:00 quadrapedal movement
SKILL
N/A
WORKOUT OF THE DAY
For time:
400 meter sled push (90/45) & 400 meter overhead carry (45/35)
100 push ups & 100 ring rows
1 mile medball carry
*Partners must be working simultaneously on each section of the workout (while P1 pushes sled, P2 overhead carries), but can rotate whenever.
BARBELL
2 rounds barbell warm up
Accumulate 1:00 in front squat
Clean grip sots press 3 x 10
A) EMOTM 10:00
High hang clean + mid hang clean + full clean + jerk
*Build weight to heaviest
B) Full clean and jerk
10 x 1 @ 90% 1RM
C) Halting clean pull
3 x 3 @ 100-120% 1RM
D) Front squat
5 x 1 with 15/5/10 tempo