MONDAY 10/1

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