Monday 11/6

WARM UP

3 rounds:
10 meter broad jump
10 step ups w/ 5 second step down
10 overhead squats

SKILL

Muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00
Minute 1-10: 5 Deadlift
Minute 10-20: 3 oh squat
Minute 20-30: 1 snatch

*Build to heaviest for each movement

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

2 rounds for time:
50 jumping pull ups
50 ice skaters
50 push ups
50 step overs

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)
10 sots press

A) EMOTM 10:00
High hang snatch
Mid hang snatch
Low hang snatch

B) 15:00 build to heavy:
Snatch lift off + power snatch + mid hang squat snatch

C) Snatch pulls
5 x 3 @ 100%+

D) Back squat
5 x 5