WARM UP
5 x rolling 100 meter row
*Every meter +/- equals 4 kip swings and 4 walking lunges
SKILL
Ring muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
“2021 Games Finale”
For time:
600 meter row
90 pull ups
10 meter back rack lunge
10 meter front rack lunge
10 meter oh lunge
RX: (135/95)
55+: (95/65)
Lv2: (185/135) c2b
*15:00 time cap.
ANYWHEREX
SKILL
Push press technique
5 x 5
WORKOUT
5 rounds for time:
400 meter run
20 hanging knee raises
20 supermans
BARBELL CLUB
3 rounds barbell warm up
A) Snatch lift off (ground to knees)
5 x 3
EMOTM 15:00Snatch pull + squat snatch
C) Snatch grip push press
5 x 5
D) OH squat
5 x 2