Skills Monday 4/27
establish a front squat 1RM within 15 minutes
5 rounds for time:
20 walking lunges
Post squat and time to comments!
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.
40sec freestyle jump rope
20sec jump rope sprint
- snatch-grip single leg stiff-legged deadlift
- muscle snatch
- snatch-grip push press
- snatch balance
7 sets: snatch + hang snatch. pause-at-the-knee for both lifts
EMOM for 5min: snatch + hang snatch at 80% of above
L-seat in support for best position between reps
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