Monday 10/4

WARM UP
3 rounds:
10 kip swings
10 calorie bike
SKILL
Bar pullovers
*10:00 practice
WORKOUT OF THE DAY
EMOTM 8:00, alternating minutes with partner:
8 bar muscle ups
AMRAP db snatches
Then:
4:00 max calorie bike
*Alternate as needed. Score total db snatches and total calories.
RX: (50/35)
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
10 burpee box jump over
10 toes to rings
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull 5 x 1
B) High hang snatch + mid hang snatch + full snatch
*Build to heavy, all unbroken.
C) EMOTM 10:00
1 snatch @ 80% 1RM
D) OH squat
5 x 5