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