Monday 10/30

WARM UP

3 rounds:
20 meter bear crawl
20 meter duck walk
5 hanging shrugs
5 legless rope swings

SKILL

EMOTM 10:00
3-5 back squats @ 80% 1RM

WORKOUT OF THE DAY

Against a 6:00 clock:

Part A)
3:00 cap:
50 calorie assault bike for time

Part B)
3:00 cap:
AMRAP pull up, chest to bar, or bar muscle up

*Pull ups worth 1 point, c2b worth 2 points, BMU worth 6 points

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

20:00 AMRAP:
10 meter medball lunge w/ twist
10 medball push ups
10 wall balls
10 medball v ups (passing ball feet to hands)

BARBELL

NEW barbell WARM UP!!!
3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)

3 x 10 sots press

A) EMOTM 10:00
High hang squat snatch + 5 second pause in bottom

B) EMOTM 5:00
Full squat snatch + 5 second pause in bottom

C) Build to heavy in 15:00:
2 RM squat snatch (reset allowed)

D) Snatch grip push press + oh squat
3 x 5 + 5