Monday 9/11

WARM UP

EMOTM 10:00
2 inch worm push ups
10 walking lunges

SKILL

Accumulate 3:00 of hollow body ring hang

WORKOUT OF THE DAY

20:00 AMRAP:
1 rope climb
10 push ups
15 goblet squats

RX: 24/16
55+: 16/12

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP:
100 single unders
50 abmat situps
25 ring rows

BARBELL

2 rounds barbell warm up
Sots press 3 x 8

A) 5 x 2 high hang squat snatch
*Build to 70% 1RM

B) 10:00 to complete 5 rounds of the complex:
1 halting snatch pull + 1 hang power snatch + 1 full snatch

C) Deficit snatch grip deadlift
3 x 3

D) Back rack thruster (snatch grip)
3 x 5

Sunday, September 10th, 2017 at 12:49 pm / WOD