WARM UP
3 rounds:
:30 run in place
10 push ups
10 air squats
10 kip swings
SKILL
Handstand hold
10:00 practice
WORKOUT OF THE DAY
EMOTM 30:00
Minute 1: 15 burpees
Minute 2: 200 meter run
Minute 3: 15 wall balls
Minute 4: 200 meter run
Minute 5: 15 ring rows
*Athletes may start on any station, but must advance in the order written above. Score total reps completed. Runs do not count towards score but must be completed.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang snatch pull + Mid hang snatch pull + low hang squat snatch
B) Snatch grip push press
5 x 5
C) EMOTM 10:00
High hang clean pull + mid hang clean pull + low hang squat clean & jerk
D) Front squat
5 x 5