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