Monday 12/17

WARM UP

3 rounds:
20 calorie row
20 meter low bear crawl
10 calorie ski erg
10 burpee broad jumps

SKILL

EMOTM 10:00
3 thrusters
*Build weight each set

WORKOUT OF THE DAY

2 mile sandbag carry for time
*In lieu of sandbag, athletes may carry slam ball or kettlebell

BARBELL CLUB

3 rounds barbell warm up

A) Snatch
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%

B) Clean and Jerk
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%

C) Clean grip deadlift
5 x 3

D) Push press
5 x 3