Monday 9/30

WARM UP

“Bring Sally Up”
*PVC front squat

SKILL

Thruster
5 x 3 from rack
*Build to heavy

WORKOUT OF THE DAY

7-6-5-4-3-2-1
Rds Bear complex
Ring muscle ups

RX: (135/95)
55+: (95/65)
Lv2: Add 10lb/5lb each round.

*Bear complex = Squat clean thruster + back squat thruster. Scale ring muscle ups to jumping muscle up or low ring turnover. 15:00 time cap.

ANYWHEREX

SKILL

Push jerk technique
5 x 5

WORKOUT

50-40-30-20-10
KB swings
Abmat situps
400 meter run

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch pull + High hang pull + high hang snatch

B) Full snatch w/ 3 second hold in catch
10 x 1

C) Snatch grip push press
5 x 5

D) Oh squat with 10 second descent
5 x 1