Monday 12/2

WARM UP
3 rounds:
10 front squat
10 push press
10 hanging shrugs
SKILL
EMOTM 5:00
6 burpee box jump over
WORKOUT OF THE DAY
30 rounds for time:
1 power clean
1 squat clean
1 jerk
5 pull ups
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*30:00 time cap.
ANYWHEREX
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
10 rounds for time:
10 calorie bike
20 push ups
30 air squats
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip push press
5 x 3
B) Snatch balance
5 x 1
C) OH squat
7 x 3
D) Snatch grip deadlift
5 x 5