Monday 5/7

WARM UP

800 meter run
3 rounds:
10 good mornings
10 ring rows
10 hollow rocks

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY 

EMOTM 21:00
Minute 1: 12 deadlifts
Minute 2: 15 pull ups
Minute 3: 18 abmat situps

RX: (225/155)
55+: (135/95)

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

5 rounds for time:
20 calorie bike
20 calorie row
20 burpees

*30:00 cap.

BARBELL

3 rounds barbell warm up

A) 5 rounds:
Snatch pull + mid hang power snatch

B) Build to heavy:
Mid hang squat snatch

C) 5 rounds:
Clean pull + low hang power clean + jerk

D) Build to heavy:
Low hang squat clean and jerk