Monday 11/16

WARM UP
EMOTM 10:00
:20 run in place
:20 air squat hold
5 push ups
SKILL
Speed ladder
*10:00 footwork drills
WORKOUT OF THE DAY
Against a 20:00 clock:
800 meter run
AMRAP with time remaining:
30 wall ball
20 meter broad jump
10 deck squat + handstand push ups
*Scale HSPU to deck squat + push ups. Score is total reps completed.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
Snatch press + snatch push press + snatch balance
B) EMOTM 5:00
1 high hang squat snatch
C) EMOTM 5:00
1 mid hang squat snatch
D) EMOTM 5:00
1 full snatch
E) OPTIONAL
Snatch grip deadlift
5 x 2