WARM UP

5:00 hand tag

3 rounds

10 single arm strict press (L/R)

200 meter run

SKILL

Turkish getups

10:00 build to heavy

WORKOUT OF THE DAY

5 rounds for time:

50-40-30-20-10

Thruster

400 meter run

RX: (75/55)

55+: (45/35)

*25:00 time cap

ANYWHEREX

SKILL

Deadlift technique

5 x 5

WORKOUT

EMOTM 30:00

1) 15 hanging knee raise

2) 15 push ups

3) 15 goblet squat

BARBELL CLUB

3 rounds barbell warm up

A) Snatch grip deadlift

5 x 3

B) Hang snatch pull + hang squat snatch

15:00 build to heavy

C) Hang clean pull + hang squat clean

15:00 build to heavy

D) Jerks from rack

7 x 1