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