Monday 6/24

WARM UP

3 rounds:

10 Russian kb swing

10 goblet squat

10 alternating sprinter lunge with rotation

SKILL

Turkish getups

5 x 3 each arm

WORKOUT OF THE DAY

For time:

21-15-9 alternating hang DB snatch

3-2-1 rope climb

into

21-15-9 DB oh squat

3-2-1 rope climb

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

*OH squats can be done on either arm, switching when necessary. 18:00 cap.

SKILL

Back squat

5 x 5

WORKOUT

“Death by….”

1 toe to bar + 2 lunges

*Athletes perform 1 toe to bar and 2 lunges in the first minute, then 2 toes to bar and 4 lunges in the second… etc until failure to finish.