Monday 5/6

WARM UP

3 rounds:
400 meter run
10 air squats
10 kip swings
10 snatch grip push press

SKILL

3 position Snatch drills
10:00 practice

WORKOUT OF THE DAY 

“Fran”
21-15-9
Thruster
Pull up

RX: (95/65)

ANYWHEREX

SKILL

Strict press
5 x 5

WORKOUT

4 rounds, each for time:
200 meter sled push
*Rest 4 minutes between efforts

BARBELL CLUB

3 rounds barbell warm up

A) 1 snatch EMOTM until failure:
0-10:00 Men add 20lb, women add 10lb
10:00-failure men add 10lb, women add 5lb

*Start with empty bar.

B) Snatch pull
5 x 3 with 3 second first pull

C) EMOTM 10:00
5 back squats