WARM UP
5:00 quadrapedal movement
3 rounds:
10 meter lunge
10 air squats
10 good mornings
SKILL
Double DB thrusters
5 x 5
WORKOUT OF THE DAY
20 rounds for time:
DB snatch right
DB power clean right
DB squat clean right
DB thruster right
DB snatch left
DB power clean left
DB squat clean left
DB thruster left
RX: (50/35)
55+: (40/20)
*22:00 time cap
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
20:00 AMRAP:
5 wall walks
10 ring swings
15 air squats
BARBELL CLUB
3 rounds barbell warm up
A) Hang power snatch + snatch balance
3 x 3
B) 15:00 clock:
High hang squat snatch
7 x 1
C) Power clean + jerk
3 x 3
D) 15:00 clock:
High hang squat clean + jerk
7 x 1
E) Snatch grip deadlift
3 x 5