WARM UP
10:00 pizza delivery
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 squat clean
SKILL
EMOTM 10:00:
1 squat clean
WORKOUT OF THE DAY
20:00 AMRAP:
5 right arm db complex (hang snatch + push press)
5 left arm db complex (hang snatch + push press)
10 toes to rings
10 alternating db cossack squat (goblet)
RX: (50/35)
55+: (40/30)
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by bike calorie”
*Complete 1 additional calorie until failure to suceed. Score total calories completed, must reset monitor each minute.
WARM UP
5:00 single unders
Then…
1000 meter row or 800 meter run
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner, YGIG:
“Triple 3”
3000 meter row
300 double unders
3 mile run
*Teams must complete workout in order, but may share distances however they choose. One athlete working at a time.
WARM UP
3 x by rolling 100 meter row
*Every meter +/- target equals 2 PVC overhead squats
SKILL
Snatch pulls (straight arm)
10 x 1, building to 110% 1RM snatch
WORKOUT OF THE DAY
E4MOTM 28:00:
300 meter row
Build to heavy snatch
*Athletes must buy in every interval with the 300 meter row. The remaining time is theirs to use for as many snatch attempts as necessary to build to their 1RM. Any style snatch permitted.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
30:00 AMRAP:
30 calorie bike
30 candlesticks
30 kb swings
