Monday 10/7

WARM UP
“Roxanne”
*Play “Roxanne” by the Police. Every time the song says the name Roxanne, do 1 burpee.
3 rounds:
10 good mornings
10 kip swings
10 air squats
SKILL
Deadlift 5 x 5
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
50 KB walking lunges
25 toes to bar
RX: (24kg/16kg) 55+: (16kg/12kg)
*20:00 time cap
BARBELL CLUB
3 rounds barbell warm up
A) E2MOTM 20:00
Clean grip deadlift + hang power clean + full squat clean + jerk
*Build to heavy
B) Power clean & jerk
10 x 1
C) Strict press
5 x 3
D) Front squat
5 x 3