Monday 9/17

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