WARM UP

5:00 quadrupedal movement

3 rounds:
10 meter overhead carry right
10 meter overhead carry left
10 good mornings
10 kip swings

SKILL

EMOTM 10:00
3 Russian swings right
2 cleans right
1 snatch right
3 Russian swings left
2 cleans left
1 snatch left

WORKOUT OF THE DAY

Against a 20:00 clock:

EMOTM 15:00
1) 5 deadlift
2) 10 strict HSPU
3) 15 toes to bar

5:00 AMRAP:
3 deadlift
6 strict HSPU
9 toes to bar

RX: 1.5x bodyweight
55+: 1.25x bodyweight
Lv2: 2x bodyweight

*Track missed repetitions, score total reps completed.

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

EMOTM 20:00
1) 10 DB hang clean + press
2) 10 burpees
3) 20 DB russian twists
4) 10 burpees

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 clean pull @ 120% 1RM

B) 15:00 to establish 1RM clean and jerk

C) Strict press
5 x 5

D) Deadlift
1 x 20 @ 1RM c&j
*Bar cannot be dropped mid set.