WARM UP
3 rounds:
10 behind neck push press
5 snatch balance
200 meter run
SKILL
EMOTM 10:00
1 snatch
*Build to heavy
WORKOUT OF THE DAY
“Kelly”
5 rounds for time:
400 meter run
30 box jump
30 wall ball
*35:00 time cap.
ANYWHEREX
SKILL
Strict press technique
5 x 5
WORKOUT
5 rounds each exercise:
:30 work/:30 rest
Mountain climbers
Alternating Db snatch
Pull ups
Medball slams
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang clean pull + high hang squat clean
B) Mid hang squat clean & jerk
*Build to heavy
C) Clean pulls
5 x 1 @ 120% 1RM
D) 2 Front squat + jerk
5 x 1