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