WARM UP

3 rounds:
10 meter front rack lunge
10 strict press
100 single unders

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY

“DT”
5 rounds for time:
12 deadlift
9 hang clean
6 shoulder to overhead

RX: (155/105)
55+: (95/65)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

EMOTM 20:00
Odd: 10 calorie bike
Even: 10 burpees

*Score is total calories + total burpees.  No penalty for failing to complete 10 reps in a minute.

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 2rm front squat w/ 1 sec pause on first rep *10min cap
B) 1 rm power snatch *1 miss allowed
drop 20% and do 2×2

C) Mid hang clean pulls 3×3 @100%+

D) single arm DB Bench 3×10/arm
Partner kneeling hamstring curl 3×5-10