WARM UP
5 x rolling 100 meter row
*every meter +/- 100 equals 3 hanging shrugs and 3 russian kb swings
SKILL
Deadlift
5 x 3 w/ 3 second eccentric
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
15 snatches
15 pull ups
RX: (95/65)
55+: (75/55)
*15:00 time cap.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
21-18-15-12-9-6-3
Burpees
Calorie row
Kettlebell swings
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM until failure adding (10#/5#) each round:
Strict press
Push press
Split jerk
*Athletes start with empty bar
B) 1 1/4 front squat
5 x 2