Monday 12/9

WARM UP
5:00 single unders
3 rounds:
10 good mornings
10 hanging shrugs
10 kip swings
SKILL
Double under technique
10:00 practice
WORKOUT OF THE DAY
Against a 15:00 clock with partner:
100 calorie assault bike buy in (1 time)
AMRAP:
20 deadlifts
6 bar muscle ups
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Score total reps complete. Scale bar muscle ups to chest to bar pull up or chin over bar pull up.
ANYWHEREX
SKILL
EMOTM 10:00
3 high hang snatch for technique
WORKOUT
E4MOTM 40:00
400 meter run
*Athletes should be running at 85% effort. Remainder of interval is used to rest.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang pull + low hang snatch
B) Snatch pulls
7 x 1
C) 15:00 to establish 1RM snatch
D) “Isabel”
30 snatches for time
RX: (135/95)