Monday 8/13

WARM UP

3 rounds:
400 meter run
10 hanging shrugs
10 good mornings
10 air squats

SKILL

EMOTM 10:00
5-10 strict pull ups

WORKOUT OF THE DAY

15:00 clock:
100 hollow rocks
AMRAP the remainder:
6 power cleans
30 wall balls

RX: (155/105)
55+: (95/65)
LV2: (225/155)

*Score is total reps completed.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

10 to 1 for time:
Calorie row
Burpees
Knees to elbows

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch deadlift + snatch pull + power snatch

B) Overhead squat
5 x 1 w/ 10 second eccentric

C) EMOTM 10:00
Clean deadlift + clean pull + power clean + jerk

D) Split jerk from rack
5 x 1