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