Monday 7/17

WARM UP 

Accumulate 1:00 in overhead squat
3 rounds:
10 meter front rack lunge
10 meter inch worm push ups
10 calorie row

SKILL

Ring support holds
Accumulate 2:00

WORKOUT OF THE DAY

15:00 AMRAP:
1 power snatch
1 overhead squat
1 power clean
1 front squat
1 jerk

*Add one rep per movement per round. Score is total reps completed.

RX: 95/65
55+: 75/55
Lv2: 135/95

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

10 to 1 for time:
Kettle bell swing
Calorie row
Knees to elbows

BARBELL

2 rounds of BB Warm up
Accumulate 2:00 in jerk grip overhead squat
Snatch grip sots press 3 x 8

A) EMOTM 10:00
1 high hang squat snatch
*Build to heavy

B) High hang squat snatch
3 x 3 @ 72.5% of today’s max

C) Halting snatch pull
5 x 3 @ 110% of today’s max

D) Back squat w/ 2 second pause
1 x 3 @ 80%
1 x 3 @ 82%
1 x max @ 85%