WARM UP
5 x rolling 100 meter row
*Add 20 meters to target each round. Every meter +/- equals 10 single unders. 50 singles max penalty.
SKILL
EMOTM 10:00
3 back squat
WORKOUT OF THE DAY
20:00 AMRAP:
50 wall balls
100 double unders
50 foot handstand walk
100 double unders
50 calorie row
100 double unders
50 foot handstand walk
100 double unders
BARBELL
3 rounds barbell warm up
A) 5 rounds for completion:
1 power snatch + 2 snatch grip push press + 1 high hang squat snatch
B) Build to heavy:
Snatch lift off w/5 second pause + full snatch
C) Overhead squat
3 x 20