Monday 10/21

WARM UP
3 rounds:
10 cal ski erg
10 cal row
10 cal bike
10 push ups
SKILL
Handstand walking technique
10:00 practice
WORKOUT OF THE DAY
Death by “Linda”
  1. Squat clean
  2. Floor press
  3. Deadlift
RX: (3/4bw-bw-1.5bw)
55+: (1/2bw-3/4bw-bw)
*Athletes may start on any of the 3 bars, but may not leave that bar until they fail the ascending rep scheme. They then advance to their next bar and begin the scheme again. All stations begin at 1 rep in 1 minute, adding an additional rep each minute until failure. Score for the workout is total reps completed. ex: 55(sc)-62(fp)-80(dl)=197.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie row
40 air squats
20 calorie ski erg
40 ring rows
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds for technique:
1 hi hang snatch
1 mid hang snatch
1 low hang snatch
B) EMOTM 10:00
1 snatch (athlete choice of position)
C) Snatch grip strict press
5 x 5
D) Snatch pulls
5 x 1 @ 120%