WARM UP
800 meter run
5 rounds:
10 kb swing
10 goblet squat
10 kb deadlift
SKILL
EMOTM 10:00
1 power clean
WORKOUT OF THE DAY
5 rounds for time:
200 meter DB oh carry
15 front squats
15 deadlifts
RX: (50/35) (135/95)
55+: (40/20) (95/65)
*30:00 time cap. Immediate 5 db snatch penalty every time athletes switch hands.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
10 rope climbs to standing
10 wall walks
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM until failure:
Starting from an empty bar, perform 1 strict press. Add 10# for men/5# for women. Immediately upon failure, transition to push press. Upon failure there, immediately transition to split jerk.
B) Front squat
5 x 3
C) Clean pull
5 x 3