Monday 11/8

WARM UP
3 rounds:
2:00 skipping rope
10 PVC hang power snatch
10 PVC sots press
SKILL
EMOTM 15:00
Mid hang power snatch + high hang squat snatch
*Build weight every 3 rounds.
WORKOUT OF THE DAY
12:00 AMRAP:
12 DB floor press right arm
12 DB floor press left arm
12 DB sh to oh right arm
12 DB sh to oh left arm
RX: (50/35)
55+: (40/25)
ANYWHEREX
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
1 to 10
Calorie bike
Calorie ski
Burpee
*25:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull
5 x 1
*Build to heavy
😎 Establish 1RM squat snatch
C) Snatch grip push press + snatch balance from rack
5 x 1
D) OH squat
3 x 4