WARM UP
3 rounds:
10 step ups w/5 second eccentric
40 mountain climbers
10 push ups
SKILL
Footwork drills
10:00 speed ladder
WORKOUT OF THE DAY
“FGB 300″
60 wall ball
60 sumo deadlift high pull
60 box jumps
60 push press
60 calorie row
RX: (20/14) (75/55) (20” box)
Lv2: “FGB 500”
*20:00 time cap.
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
20:00 AMRAP:
5 push ups
10 situps
15 air squats
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch grip deadlift + high hang power snatch + snatch balance
B) Power snatch
1, 1, 1, 1, 1
*10:00 to complete
C) Squat snatch
1, 1, 1, 1, 1
*10:00 to complete
D) Power clean
1, 1, 1, 1, 1
*10:00 to complete
E) Squat clean
1, 1, 1, 1, 1
*10:00 to complete