Monday 10/14

WARM UP

5:00 single unders

3 rounds:
10 alternating db power snatch + db oh squat
10 burpees

SKILL

Strict pull ups
5 x max unbroken

WORKOUT OF THE DAY

For time:

50-40-30-20-10

Double unders
DB overhead squat

RX: (50/35)
55+: (40/20)
Lv2: unbroken DU

*Athletes must alternate arms every 5 repetitions. Scale double under to 150-120-90-60-30 single unders.

BARBELL CLUB

3 rounds barbell warm up

A) Snatch lift off w/ 3 second pause
5 x 1

B) Snatch pull (straight arms)
5 x 1

C) EMOTM 10:00
1 squat snatch

D) Hi bar back squat
5 x 3