WARM UP
EMOTM 10:00
10 hollow rocks
10 air squats
SKILL
Accumulate 3:00 L sit hold
WORKOUT OF THE DAY
3 rounds for time:
15 clean and jerk
400 meter run
RX: (135/95)
55+: (105/75)
LV2: (165/115)
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
500 meter row
21 kb swings
15 burpees
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
1 halting power snatch
EMOTM 5:00
1 halting squat snatch
EMOTM 5:00
1 squat snatch
B) Snatch grip deadlift
3 x 5
C) EMOTM 5:00
1 halting power clean & jerk
EMOTM 5:00
1 halting squat clean & jerk
EMOTM 5:00
1 squat clean & jerk
D) Front squat
3 x 5