Monday 1/7

WARM UP

3 rounds:
:30 oh squat hold
(from hang)
3 snatch pull
3 high pull
3 muscle snatch
3 power snatch
3 oh squat

SKILL

EMOTM 10:00
1 power snatch + 1 full snatch
*Athletes must touch and go

WORKOUT OF THE DAY

4 rounds for time:
400 meter run
10 meter handstand walk
15 strict HSPU

*Scale handstand walk to bear crawl (3:1) and HSPU to Abmat or box HSPU. No kipping.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 halting snatch just below knee
*Build to heavy, 2 second hold.

B) Snatch pulls
5 x 3 @ 120% 1RM

C) EMOTM 10:00
1 halting clean & jerk just below knee
*Build to heavy, 2 second hold

D) Push press
5 x 3 @ 70-80% 1RM c&j