Monday 8/27

WARM UP

For completion:
800 meter run
20 deadlifts
20 push press
20 hanging shrugs

SKILL

Strict HSPU
10:00 practice

WORKOUT OF THE DAY

For time:
3 rounds for time:
400 meter run
9 deadlift
6 hang clean
3 rope climbs

RX: (135/95)
55+: (95/65)
Lv2: (185/125) Legless RC

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

21-15-9
Step ups
Goblet squats
Abmat situps
Ring rows
Wall balls

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch grip push press + 3 overhead squat

B) Squat snatch
3, 3, 2, 2, 1, 1, 1, 1

C) EMOTM 10:00
3 front squat + jerk

D) Power clean & jerk
3, 3, 2, 2, 1, 1, 1, 1