Monday 9/21

WARM UP
3 rounds:
10 Russian kb swings
10 meter inch worm push up
10 alternating Kosack squats
SKILL
Kb windmills
5 x 5 each side
WORKOUT OF THE DAY
For time:
1 mile kb carry
100 kb swings
100 push ups
RX: (24kg/16kg)
55+: (16kg/12kg)
*Partition any way. 40:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch balance
5 x 5
B) EMOTM 5:00
1 high hang squat snatch
C) EMOTM 5:00
1 mid hang squat snatch
D) EMOTM 5:00
1 low hang squat snatch
E) **OPTIONAL**
High bar back squat
5 x 5