Monday 11/27

WARM UP

3 rounds:
10 air squats
10 push ups
10 meter toy soldier
100 meter empty sled push

SKILL

Headstand technique
5:00 practice
Strict handstand push up
5:00 practice

WORKOUT OF THE DAY

15:00 AMRAP:
200 meter run
1 rope climb
5 thrusters

*Add 5 thrusters each round. Run is worth 1 rep, score is total reps completed.

RX: (95/65)
55+: (75/55)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

5 rounds for time:
20 calorie row
5 wall walks
20 hollow rock to candlestick

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter lateral lunge
:30 oh squat hold
10 sots press

A) 3 rounds:
3 high hang snatch
3 mid hang snatch
3 low hang snatch

B) 15:00 build to heavy:
Squat snatch + 2 oh squat

C) Deficit snatch pull
5 x 3

D) 100 sn grip bent row
*every broken set complete 20 oh walking lunges @ same weight