WARM UP

EMOTM 10:00

10 meter walking lunge

5 pushups

SKILL

Pistol squat technique

10:00 practice

WORKOUT OF THE DAY

Complete 2 rounds within 3:00

10 kB swings

10 burpees

*increase reps by 2 per exercise per 3:00 block.  Athletes may bank time.

BARBELL CLUB

3 rd barbell warm up

A) High hang sn pull + mid hang snatch

15:00 build to heavy

B) EMOTM 10:00

1 squat snatch for quality

C) Clean pulls

5 x 2

D) Strict press

5 x 5