Monday 6/17

WARM UP

5:00 quadrapedal movement
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 hanging shrugs

SKILL

EMOTM 10:00
10 touch and go deadlifts
*Do not load above 60% 1RM

WORKOUT OF THE DAY

For time:
5 rope climbs
50/40 calorie assault bike
10 alternating DB snatch
5 rope climbs

RX: (70/50)
55+: (50/35)
Lv2: (100/70) Legless rope climbs

*12:00 time cap.

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

3 rounds for time with partner:
200 meter sled push
30 DB devil press
30 DB step ups

BARBELL CLUB

3 rounds barbell warm up
A) 3 rounds:
3 snatch pull
3 power snatch
3 squat snatch

B) 10:00 build to heavy snatch

C) 10:00 build to heavy clean and jerk

D) 10:00 build to heavy oh squat