Monday 4/23

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