Wednesday 9/30

WARM UP
EMOTM 10:00
2 wall walks
5 pvc oh squat
SKILL
Handstand balancing
10:00 practice
WORKOUT OF THE DAY
“Amanda”
9-7-5
Ring muscle up
Squat snatch
RX: (135/95)
*15:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
1:00 on/1:00 off
For time:
100 calorie ski erg
100 abmat situps
100 jumping pull ups
100 walking lunges
*Athletes may complete from top to bottom OR from bottom to top. No partitioning of exercises is permitted.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip deadlift + mid hang power snatch
5 x 2
B) EMOTM 10:00
Build to 1RM full snatch
C) Snatch grip push press
3 x 7