Monday 12/16

WARM UP
3 rounds:
10 push ups
10 air squats
10 ring rows
SKILL
EMOTM 10:00
5 push press
WORKOUT OF THE DAY
15 rounds for time with partner:
5 deadlift
10 bar facing burpee
20 wall ball
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Partners may not rotate mid-round, but may choose choose to complete multiple rounds before rotating. 30:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 24:00
  1. AMRAP deck squats
  2. AMRAP hand release pushups
  3. AMRAP ring rows
  4. AMRAP abmat situps
*Score total reps completed.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + mid hang power snatch + oh squat
B) 15:00 to establish 1RM mid hang squat snatch
C) for time:
10 to 1
Unbroken power snatch @ 60% 1RM
*Athletes must separate each set.