WARM UP
EMOTM 10:00
:20 front squat hold
10 push ups
SKILL
Handstand walking
10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00
1 squat clean
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Men add 10# each minute, women add 5# each minute. Continue until failure to complete, score heaviest successful lift.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
2000 meter row
*Every 500 meters complete 20 push ups.
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds for completion:
Snatch grip deadlift + mid hang snatch pull + high hang squat snatch
B) Build to Heavy
Power snatch + Touch and go full snatch
C) Jerks from the rack
10 x 1
D) Front squat
5 x 3