Monday 7/16

WARM UP

3 rounds:
10 ring swings
10 meter toy soliders
10 meter walking lunge
20 jumping jacks

SKILL

PIstol technique
10:00 practice

WORKOUT OF THE DAY

E2MOTM 20:00, or until failure to complete:
5 ring muscle ups
10 thrusters

*Perform 2 rounds of thrusters at each weight. Score is total reps completed.

RX: (45/35) (75/55) (95/65) (115/75) (135/95)
55+: (45/35) (55/45) (65/50) (75/55) (95/65)
LV2: (95/65) (115/75) (135/95) (155/105) (185/125)

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

For time with partner:
100 calorie assault bike
75 push ups
50 wall walks
75 push ups
100 calorie assault bike

BARBELL CLUB

3 rounds barbell warm up

A) 15:00 clock.
Every :90 complete 1 round of the complex:
1 power snatch
1 overhead squat
1 squat snatch
1 overhead squat

B) 15:00 clock.
Every :90 complete 1 round of the complex:
1 power clean
1 front squat
1 squat clean
1 jerk

C) Push press
3 x 5

D) Snatch grip deadlift
3 x 3