Monday 11/9

WARM UP
5 x 1:00 wall facing squat holds
*Rest 1:00 between efforts.
SKILL
EMOTM 15:00
1 front squat
*Build to heavy
WORKOUT OF THE DAY
5 rounds for time:
10 hang snatch
10 toes to bar
10 lateral burpees over bar
RX: (115/75)
55+: (75/55)
*15:00 time cap
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
10 hollow rocks
20 burpees
30 alternating step ups
BARBELL CLUB
3 round barbell warm up
A) EMOTM 10:00
Power snatch + squat snatch
B) Snatch balance from the rack
5 x 3
C) Snatch grip deadlift
*Build to heavy