WARM UP

1 mile run

SKILL

Pistol squats
10:00 practice

WORKOUT OF THE DAY

FOLSOM & SACRAMENTO

E4MOTM 20:00
20 pushups + AMRAP swim for distance.

ROCKLIN

E4MOTM 20:00
20 push ups + AMRAP ski/row for distance.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
3 second pull to knee + 3 second pause at knee + clean

B) 10:00 build to heavy power clean & jerk

C) 10:00 build to heavy squat clean & jerk

D) Clean pulls
5 x 3 @ 120% 1RM