Monday 10/12

WARM UP
3 rounds:
10 air squat
10 candle stick
10 meter walking toy soldier
SKILL
EMOTM 10:00
3 back squat @ 75% 1RM
WORKOUT OF THE DAY
20 kb deck squat
40 kb swing
20 power clean
40 toe to bar
20 power clean
40 kb swing
20 kb deck squat
RX: (16kg/12 kg) (155/105)
55+: (12kg/8kg) (115/75)
Lv2: (24kg/16kg) (205/135)
*24:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds:
800 meter run
50 abmat situps
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
2 power snatch + 1 oh squat
B) EMOTM 5:00
1 power snatch + 1 squat snatch + 1 oh squat
C) EMOTM 5:00
1 squat snatch + 1 oh squat
D) Snatch pulls
5 x 2 @ 120% 1RM