WARM UP

5:00 hand tag

3 rounds:
10 meter walking lunge
10 good mornings
10 push ups

SKILL

EMOTM 10:00:
:20 handstand walk
:40 rest

WORKOUT OF THE DAY

Against a 30:00 cap:

200 meter run
1 deadlift

RX: (225/155)
55+: (155/105)

*Male weight must increase by 20lb each round. Female weight must increase by 10lb every round. No failed attempts permitted.

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

Filthy Fifty with partner:

50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 push press
50 knees to elbows
50 supermans
50 wall balls
50 burpees
50 double unders

*One partner works at a time.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 power snatch + 1 sn grip push press + 1 oh squat + 1 squat snatch

B) 15:00 build to heavy snatch

C) Snatch balance
7 x 1

D) Snatch pulls
5 x 1