Wednesday 8/2

WARM UP

3 rounds:
5 hang snatch
5 hang clean
5 shoulder to overhead
200 meter run

SKILL

Lateral handstand walking
10:00 practice

WORKOUT OF THE DAY

For time:
50 snatch
50 clean
50 shoulder to overhead

EMOTM complete 5 burpees during snatch portion. EMOTM complete 5 pull ups during clean portion.
EMOTM complete 5 pistols during s2oh portion.
Buy in is mandatory throughout.

RX/Lv2: 95/65
55+: 75/55

ANYWHEREX

SKILL

Dumbbell snatch technique
5 x 5 each arm

WORKOUT

16 rounds:
Tabata row for calories

BARBELL 

2 rounds barbell warm up
Accumulate 1:00 in front squat
3 x 8 clean grip sots press

A) EMOTM 10:00
Clean lift off + full clean & jerk
*Build to 90% 1RM

B) Muscle clean
5 x 5
*Build to heaviest

C) Push jerk
5 x 5

D) Front squat with 2 second pause
5 x 3