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