Monday 9/25

WARM UP

3 rounds:
400 meter run
10 push ups
10 kip swings
10 medball cleans

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

EMOTM 5:00
5-10 unbroken HSPU
EMOTM 5:00
5-10 unbroken snatches
EMOTM 5:00
5-10 unbroken pull ups
EMOTM 5:00
5-10 unbroken thrusters
5:00 AMRAP:
5 HSPU
5 snatches
5 pull ups
5 thrusters

RX: (95/65)
55+: (75/55)

*Athlete is only allowed 1 set per minute during the EMOTM portions. Score is total reps completed.

ANYWHEREX

SKILL

EMOTM 10:00
5-10 perfect wall balls

WORKOUT

20:00 AMRAP:
500 meter row
10 kb swings
20 jumps over rower

BARBELL

2 rounds barbell warm up
Accumulate 1:00 in oh squat
Sots press 3 x 10

A) EMOTM 10:00
High hang snatch + mid hang snatch + full snatch
*Build weight to heaviest

B) Full snatch
10 x 1 @ 90% 1RM

C) Halting snatch pull
3 x 3 @ 100-120% 1RM

D) Overhead squat
5 x 1 with 15/5/10 tempo