Monday 1/11

WARM UP
3 rounds:
10 meter sprinter lunge with rotation
10 front squat
10 shoulder to overhead
SKILL
Front rack prep
*10:00 mobility
WORKOUT OF THE DAY
“3-2-1 Complex Ladder”
Against a 3:00 clock:
3 rounds of:
3 deadlift
2 squat clean
1 shoulder to overhead
Elite/RX/Masters 35-49: (185/125) (205/135) (225/155) (245/165) (275/185) (295/205)
Scaled/Masters 50+: (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)
*18:00 time cap. Athletes are only allowed one barbell and must do all loading/unloading themselves. If athlete completes 3 rounds under the cap, the clock extends to 6:00 and they must complete 3 additional rounds at the next weight. This pattern continues until the athlete fails to complete the required rounds at the required weight or until they clear the ladder.
Athletes may bank time as they go. Score is total time or total reps completed.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip deadlift
5 x 3
B) EMOTM 10:00
High hang snatch + low hang snatch
*build to heavy
C) Establish 3RM snatch
D) Snatch grip push press
5 x 4