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