WARM UP

3 rounds:
10 meter sprinters lunge w/ rotation
10 knees to elbows
200 meter run

SKILL

GHD situps
3 x (10-20)

WORKOUT OF THE DAY

FOLSOM & ROCKLIN

3 rounds for time with partner:
800 meter row (shared)
800 meter run (together)

SACRAMENTO

3 rounds for time with partner:
200 yard swim (shared)
1200 meter run (park lap together)

BARBELL CLUB

3 rounds barbell warm up

A) 8:00 to establish 1RM snatch

B) EMOTM 10:00
1 heavy snatch pull + 1 strict snatch press

C) 8:00 to establish 1RM snatch

D) OH squat
5 x 5