WARM UP
3 rounds:
10 push ups
10 hanging shrugs
10 medal squats
SKILL
Push press
5 x 5
WORKOUT OF THE DAY
Against a 40:00 clock:
3 mile run
AMRAP in remaining time:
200 meter sandbag carry
20 wall ball
20 pull up
ANYWHEREX
SKILL
Strict press technique
5 x 5
WORKOUT
EMOTM 30:00
-
20 step ups
-
20 medball russian twists
-
20 ring rows
*Score total reps completed.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch balance
5 x 3
B) EMOTM 10:00
1 high hang squat snatch + oh squat
C) OH squat
*Establish 20RM