Monday 10/9

WARM UP

3 rounds:
200 meter run
10 air squats
10 hanging shrugs
10 empty bar deadlifts

SKILL

EMOTM 10:00
1 rope climb

WORKOUT OF THE DAY

35:00 time cap:
800 meter run
20 deadlifts
20 box jump over (24/20)
800 meter run
20 thrusters
20 toes to bar
800 meter run
20 snatch
20 pull ups
800 meter run
20 unbroken power cleans
20 bar facing burpees

RX: (95/65)
55+: (75/55)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

24-21-18-15-12-9-6
Kb walking lunge
7-6-5-4-3-2-1
Wall walks

BARBELL

2 rounds barbell warm up
Sots press 3 x 10

A) 3 position snatch drill
5 x 3 second hold at each position

B) 10:00 to establish 1RM snatch

C) 10:00 to establish 1RM overhead squat

D) 3 rounds for completion:
5 snatch grip push press
10 low hang snatch pull
15 GHD situp