Skills Monday 4/27

establish a front squat 1RM within 15 minutes

then

5 rounds for time:
400m run
20 walking lunges
5 muscle-ups

Post squat and time to comments!

- straddle splits, 3min
- front split, 2min/side
- side roll SMR, 2min+/side

The entire hip complex will be taxed from front squatting so let's take care of it all with one of the best (and most old-school) skills: THE SPLIT!

And because of the muscle-up (or scaling options) today, let's take care of your lats/thoracic area so that we can work that strength and skill on Wednesday.

A

5min:
40sec freestyle jump rope
20sec jump rope sprint

5×3-5
- snatch-grip single leg stiff-legged deadlift
- muscle snatch
- snatch-grip push press
- snatch balance

B

7 sets: snatch + hang snatch. pause-at-the-knee for both lifts

then

EMOM for 5min: snatch + hang snatch at 80% of above

C

(your squats)

L-seat in support for best position between reps

D

(class conditioning)

E

2-MINUTE DRILLS: test a non-barbell skill and go ME for 2min. Record and share what it was.

15 ab-rollouts, going as far length-wise as possible