Monday 6/3

WARM UP
 
3 rounds:
10 meter low hip bear crawl
10 front squat
10 kip swings
200 meter run
 
SKILL
 
EMOTM 15:00
1 squat clean
*Build to 1RM
 
WORKOUT OF THE DAY
 
15:00 AMRAP:
3 thruster
6 bar muscle up
400 meter run
 
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
 
ANYWHEREX
 
SKILL
 
Power clean technique
5 x 5
 
WORKOUT
 
20:00 AMRAP:
5 push ups
10 kb swings
15 goblet squats
400 meter run
 
BARBELL CLUB
 
3 rounds barbell warm up
 
A) EMOTM 5:00
Snatch pull
EMOTM 5:00
Snatch pull + power snatch
EMOTM 5:00
Snatch pull + power snatch + oh squat
 
B) 15:00 build to heavy squat snatch
 
C) Snatch grip push press
5 x 5
 
D) Snatch grip deadlift
5 x 2