Wednesday 1/31

WARM UP

EMOTM 10:00
1 wall walk
6 alternating elbow to instep

SKILL

Headstand to handstand technique
10:00 practice

WORKOUT OF THE DAY

21-15-9
Ring muscle ups
42-30-18
Single arm DB overhead walking lunges

RX: (50/35)
55+: (40/20)

*25:00 time cap. Scale ring muscle ups to low ring turn over drill or jumping muscle up, with 2:1 ratio.

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

E3MOTM 15:00:
500 meter row for time

*Track each split. Score is total rowing time.

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00
1 halting power clean + 1 mid hang squat clean + 1 jerk

B) 15:00 to establish 1RM clean and jerk

C) 5 rounds for completion @70-80% 1RM:
2 clean lift off + 2 power clean + 2 hang squat clean + 1 jerk

D) Front rack lunge in place
5 x 5 each leg