Monday 8/10

WARM UP
3 rounds:
10 calorie bike sprint
10 ring rows
10 empty bar front squat
SKILL
EMOTM 10:00
1 power clean
*Build to heavy.
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pullups
RX: (95/65)
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
30:00 AMRAP:
30 cal bike
30 cal ski
30 push ups
30 abmat situps
BARBELL CLUB
3 rounds barbell warm up
A) Snatch balance from rack
5 x 5 for speed
B) High hang squat snatch
10 x 1
*Build to 80% 1RM for quality.
C) OPTIONAL after class
OH squat
5 x 3