Monday 11/12

WARM UP

3 rounds:
:30 run in place
5 burpees
5 air squats
5 good mornings

SKILL

N/A

WORKOUT OF THE DAY

“Bert”

For time:
50 burpees
400 meter run
100 push ups
400 meter run
150 walking lunges
400 meter run
200 squats
400 meter run
150 walking lunges
400 meter run
100 push ups
400 meter run
50 burpees

*50:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Power snatch + Oh squat

B) Build to heavy halting squat snatch

C) EMOTM 10:00
Power clean + front squat

D) Clean pulls
5 x 1 @ 120% 1RM