Monday 1/2

WARM UP

3 rounds:
20 meter waiter walk each arm
10 air squats
20 meter low bear crawl

SKILL

EMOTM 10:00
5 kb snatches each arm

WORKOUT OF THE DAY 

For time:
30 snatches
15 overhead squat
20 snatches
10 overhead squat
10 snatches
5 overhead squat

*Add weight after overhead squats each round. 20:00 time cap.

RX: (95/65) (135/95) (155/105)
55+: (65/45) (75/55) (95/65)
Lv2: (135/95) (185/125) (205/135)

ANYWHEREX

SKILL

Goblet squats
10 x 10

WORKOUT

20:00 AMRAP with partner:
100 wall balls
100 burpees

*One partner working at a time, alternate at any point.

BARBELL
“barbell warmup”
-accumulate 2 minutes in OHS
-3×8 sots press in clean

A) hi hang power snatch + 4 snatch grip push press x 3sets @ 60%+

B) low pause clean + low hang squat clean + jerk x 3 sets @ 70%+
Clean & Jerk x 3 sets @ 85%+

C) Back squat 3×5 @80%

D) Db RDL 4×15
Single are db bent row 4×8/arm