Monday 8/7

WARM UP

3 rounds:
10 squat jumps with rotation
10 push ups
10 good mornings

SKILL

EMOTM 10:00
1-5 ring dips
1-5 strict toes to bar
*Athletes must complete dips and toes to bar in same minute

WORKOUT OF THE DAY 

“Games 17.5”
10 rounds for time:
9 thrusters
35 double unders

RX: 135/95
55+: 75/55

*15:00 time cap

ANYWHEREX

SKILL

1 1/4 front squat
5 x 5

WORKOUT

20:00 AMRAP:
100 meter row
100 meter run

*Add 100 meters per exercise each round. Score is total meters travelled.

BARBELL

2 rounds barbell warm up

Accumulate 1:00 in overhead squat
3 x 8 sots press

A) EMOTM 10:00
1 high hang snatch + 1 full snatch
*Build to 80% 1RM

B) 10:00 to establish new 1RM snatch

C) Snatch lift off + snatch pull
5 x 2 @100%+

D) Snatch push press
5 x 3