WARM UP
EMOTM 10:00
1) snatch pull + muscle snatch + power snatch + oh squat
2) 50 single unders
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
10:00 AMRAP:
30 double unders
10 snatches
RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
ANYWHEREX
SKILL
Pull up technique
10:00 practice
WORKOUT
10:00 AMRAP:
90 single unders
10 kb swings
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip deadlift
5 x 5 @ >100% 1RM
B) 10:00 to establish 1RM power snatch
C) Overhead squat
5 x 5
D) Strict pull up
5 x 5