Monday 7/2

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