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