WARM UP
5 rounds:
10 PVC oh squat
10 ring rows
100 single unders
SKILL
Legless rope climb
*10:00 practice
WORKOUT OF THE DAY
Overhead squat
7 x 3
*Build to heavy from the rack
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip push press
5 x 5
B) EMOTM 10:00
High hang snatch pull + high hang power snatch + high hang squat snatch
C) 15:00 build to heavy 2RM touch and go snatch
D) Snatch pulls
5 x 1 @ 110% +