Monday 6/21

WARM UP
10:00 dodgeball
*5 burpees to re-enter game.
SKILL
Back squat
5 x 4
WORKOUT OF THE DAY
20:00 AMRAP:
5 power clean
10 alternating lunge thrusters
15 ring rows
RX: (75/55)
55+: (45/35)
Lv2: (95/65)
*Lunge thrusters should be done in place. DO NOT sub pull ups for ring rows.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
200 meter run
10 rope climb to standing
20 Russian kb swing
30 air squat
BARBELL CLUB
3 rounds barbell warm
up
A) 3 position drill
10 x :10 at each. Add load throughout.
😎 EMOTM 12:00
1 hang power snatch
C) EMOTM 8:00
1 squat snatch
D) Snatch pulls
5 x 2 @ 120%+ 1RM