Monday 11/25

WARM UP
3 rounds:
200 meter run
10 meter walking lunge
10 strict press
SKILL
Hip prep
-banded distraction
-sprinter lunges
WORKOUT OF THE DAY
For time:
400 meter run
10 deadlift
8 power clean
6 jerk
800 meter run
20 deadlift
16 power clean
12 jerk
1 mile run
40 deadlift
32 power clean
24 jerk
800 meter run
20 deadlift
16 power clean
12 jerk
400 meter run
10 deadlift
8 power clean
6 jerk
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*45:00 time cap
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 20:00
  1. 3 wall walks
  2. 20 russian twists
  3. 3 wall walks
  4. 20 walking lunges
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + mid hang snatch pull + high hang snatch
B) 15:00 to build to heavy high hang snatch
C) EMOTM 10:00
Clean pull + mid hang clean pull + high hang clean
D) 15:00 to build to heavy high hang clean