Monday 10/2

WARM UP

3 rounds:
10 kb deadlift right leg
10 kb deadlift left leg
10 push ups
200 meter run

SKILL

Handstand walking technique
10:00 practice

WORKOUT OF THE DAY

Against a 5:00 clock:
Buy in: 50 double unders
AMRAP
5 deadlifts
10 ring dips
15 hollow rocks

*Rest 1:00 and repeat for 3 rounds. Score is total reps completed, including double unders.

RX: (265/175)
55+: (185/125)
Lv2: (315/205)

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

20:00 AMRAP:
400 meter run
10 db thruster right arm
10 db thruster left arm

BARBELL

2 rounds barbell warm up
Accumulate 1:00 in overhead squat
Sots press 3 x 10

A) High hang snatch pull + mid hang snatch pull + full snatch
5 x 1 building to 80% 1RM

B) 1 1/4 squat snatch
5 x 1 @ 90% +

C) Snatch grip deadlift
3 x 3 @ 120%

D) Overhead squat
5 x 1 @ 15-5-10 tempo