WARM UP

3 rounds:
10 meter toy soldier
10 meter walking lunge
10 push ups
200 meter run

SKILL

EMOTM 10:00
5-10 Strict toes to bar

WORKOUT OF THE DAY

“Hel-Anne”

3 rounds for time:
400 meter run
21 deadlifts
12 HSPU

RX: (225/155)
55+: (155/105)

*Athletes may not scale HSPU. 3 hand release push ups equal 1 HSPU.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

100 abmat situps for time

*EMOTM perform 7 burpees, including first minute

BARBELL

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

A) EMOTM 10:00
3 rounds high hang power + high hang squat snatch
3 rounds mid hang power + mid hang squat snatch
4 rounds low hang power + low hang squat snatch

B) 15:00 Build to heavy:
High hang + full snatch + overhead squat

C) Snatch balance
3 x 3

D) Back squat
5 x 5