Monday 12/30

WARM UP
3 rounds:
10 hollow rocks
10 push ups
10 air squats
200 meter run
SKILL
N/A
WORKOUT OF THE DAY
For time:
1 mile run
  1. 50 toes to bar
  2. 100 double db hang clean to overhead
  3. 150 back squats
1 mile run
RX: (50/35) (95/65)
*Athletes may partition 1, 2, and 3 in any way, but must take back squats from the floor. 45:00 time cap.
ANYWHEREX
SKILL
Thruster technique
5 x 5
WORKOUT
30:00 AMRAP:
30 calorie assault bike
30 meter bear crawl
30 ring rows
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pulls
5 x 2, building to heavy
B) EMOTM 15:00
1 power snatch
C) EMOTM 10:00
1 power clean & jerk
D) Front squat
5 x 5