Monday 8/30

WARM UP
3 rounds:
10 meter bear crawl
10 meter reverse bear crawl
10 ring rows
10 overhead squats
SKILL
Sumo deadlift
5 x 3
WORKOUT OF THE DAY
For time:
21-15-9
Hang squat snatch
Pull ups
RX: (75/55)
55+: (65/45)
Lv2: (95/65) c2b
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
EMOTM 30:00
1) 10 pull ups
2) 20 abmat sit ups
3) 30 air squats
*Score total reps.
BARBELL CLUB
3 rounds barbell warm up
a) Snatch pull
5 x 2
b) EMOTM 15:00
1 halting snatch (3 seconds below knee)
*build to heavy
c) 100 snatch grip push press @ 30% 1RM
*every broken set perform 10 barbell walking lunges with same weight.