WARM UP
3 rounds:
10 sots press
10 meter walking lunge
10 push ups
SKILL
EMOTM 10:00
3 headstand variations
-crouch to extension
-straddle to extension
-pike to extension
WORKOUT OF THE DAY
5 rounds for time:
2 squat snatch
4 power clean
6 front rack drop step lunges
RX: (75/55) (95/65) (115/75) (135/95) (155/105)
55+: (45/35) (65/45) (75/55) (95/65) (115/75)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*10:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
30 wall balls
60 hollow rocks
90 single unders
BARBELL CLUB
3 rounds barbell warm up
A) Snatch ladder
*Men begin at 45lb, adding 10lb each minute. Women begin at 35lb, adding 5lb each minute.
B) Snatch grip deadlift
5 x 3
C) Snatch grip press
5 x 5