Monday 1/4

WARM UP
EMOTM 10:00
5 push ups
5 good mornings
10 jumping jacks
SKILL
10 to 1
Floor press
*Build to heavy
WORKOUT OF THE DAY
3 rounds for time:
25 snatch
9 bar facing burpees
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
15:00 AMRAP:
3-6-9-12-15-18….
Calorie bike
Alternating step ups
*Score total reps
BARBELL CLUB
3 rounds barbell warm up
A) 5 rounds:
:30 at high hang snatch position
:30 at mid hang snatch position
:30 at low hang snatch position
B) Snatch pull
5 x 1
C) Build to heavy:
3 snatch deadlift + 1 squat snatch
*Athletes may drop between reps
D) Oh squat
5 x 2