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