Monday 9/10

WARM UP

3 rounds:
:30 dead hang hold
10 good mornings
10 air squats
400 meter run

SKILL

Overhead squat
5 x 5

WORKOUT OF THE DAY

For time:
200 meter farmers carry
20 double DB snatch
20 double DB thruster
100 meter farmers carry
10 double DB snatch
10 double DB thruster

RX: (50/35)
55+: (40/20)

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Power snatch + snatch grip push press + high hang squat snatch

B) 15:00 build to heavy…
Halting squat snatch
*Pause 3 seconds below the knees

C) EMOTM 10:00
Power clean + push press + high hang squat clean

D) 15:00 build to heavy…
Halting clean & jerk
*Pause 3 seconds below the knees