Monday 11/13

WARM UP

EMOTM 10:00
5 strict press
5 oh squats
5 kip swings

SKILL

Double under technique
10:00 practice

WORKOUT OF THE DAY

For time with partner:
21-15-9
Synchro toes to bar
Synchro power clean
21-15-9 (combined)
Bar muscle up
Squat snatch

RX: (115/75)
55+: (75/55)
Lv2: (155/105)

*Synchro t2b must contact bar at same time. Synchro power clean must touch ground and front rack at same time. Scale bar muscle ups to c2b pull ups.

ANYWHEREX

SKILL

Hang squat clean technique
5 x 5

WORKOUT

20:00 AMRAP:
2 wall ball
2 goblet lunge
2 push up

*Add 2 reps per round per exercise. Score total reps.

BARBELL

3 rounds:
10 meter quad pull
10 meter toy soldier
10 meter spider crawl
:30 oh squat hold
10 sots press

A) EMOTM 10:00
Snatch lift off + full snatch + oh squat
B) 10:00 to establish 1RM high hang snatch
C) 10:00 to establish 1RM mid hang snatch
D) 10:00 to establish 1RM full snatch