Monday 10/18

WARM UP
3 rounds:
10 good mornings
10 push ups
10 kip swings
200 meter run
SKILL
EMOTM 20:00
ODD: 2 dead-stop deadlift @ 75% 1RM deadlift
EVEN: 7 strict HSPU
WORKOUT OF THE DAY
4 rounds for time:
400 meter run
25 pull ups
Lv2: 20lb vest
*16:00 time cap.
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
15:00 AMRAP:
1 situp
1 push up
1 squat
*Add one rep per exercise per round. Score total repetitions.
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds for quality:
1 snatch deadlift + 1 snatch pull + 1 hang snatch + 1 oh squat
😎 EMOTM 12:00
1 squat snatch
*Build to heavy
C) Snatch pull
5 x 1 @ 120% 1RM
D) OH squat
3 x 5