WARM UP
800 meter run
3 rounds:
10 deadlift
10 front squat
10 push press
SKILL
EMOTM 10:00
5-10 toes to bar
WORKOUT OF THE DAY
30:00 AMRAP:
200 meter run
Power clean
Hang squat clean
Split jerk
RX: (155/105)
55+: (95/65)
LV2: (225/155)
ANYWHEREX
SKILL
Wall ball technique
5 x 10
WORKOUT
8 tabata rounds for each of the following:
Ring rows
Squat jumps
Abmat situps
Walking lunges
BARBELL CLUB
3 rounds barbell warm up
A) 20:00 to establish 1RM snatch
B) 20:00 to establish 1RM clean and jerk