Monday 12/10

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