Monday 12/18

WARM UP

5:00 bike or row
3 rounds:
10 hanging shrugs
10 meter walking lunge
10 meter inch worm pushups

SKILL

3 rounds for completion:
10 strict pull ups
1:00 air squat hold

WORKOUT OF THE DAY

EMOTM 28:00
Minute 1: 3 hang squat cleans
Minute 2: 10 HSPU
Minute 3: 10 deadlifts
Minute 4: 200 meter run

RX: (165/115)
55+: (105/75)
Lv2: (225/155)

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

20:00 AMRAP:
100 single unders
10 db man makers
10 db thrusters

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
1:00 oh squat hold
10 sots press

A) EMOTM 10:00
1 full snatch + 10 second hold at bottom
B) Build to heavy snatch for the day
C) Every :30 for 10:00
1 full snatch @ 80% of day’s max
D) Snatch pulls
3 x 5 @ 110%