WARM UP

3 x rolling 100m row
*2 sprinters lunge for every meter +/- 100. 5 meter max penalty.

SKILL

N/A

WORKOUT OF THE DAY

For time:

5k row
3 mile run

*Partition any way. 50:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) 5 rounds for completion:

Snatch pull + squat snatch + oh squat + snatch balance

*build weight each round

B) EMOTM 10:00

2 squat snatches

C) Snatch grip strict press
5 x 3

D) Snatch pulls
5 x 2 @ 120% 1RM