WARM UP
5:00 row or bike
3 rounds:
10 air squats
10 kip swings
:30 down dog
SKILL
Handstand shoulder taps
Accumulate 100 taps
WORKOUT OF THE DAY
“Fran Ladder”
12:00 AMRAP:
1 thruster
1 pull up
*Add 1 thruster and 1 pull up each round until time runs out
RX: (95/65)
55+: (75/55)
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
100 hollow rocks
100 push ups
100 kb swings
100 air squats
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch grip push press + snatch balance
*build weight throughout
B) 2 high hang snatch pull + high hang squat snatch
C) Overhead squat
5 x 5
D) Snatch lift off
5 x 3 @ 120%+