Monday 10/29

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