Monday 1/13

WARM UP
800 meter caterpillar run
3 rounds:
10 air squats
5 ring swings
1 skin the cat
SKILL
Back squat
3, 3, 2, 2, 1, 1, 1
*12:00 allotted to complete
WORKOUT OF THE DAY
10 rounds for time:
200 meter run
5 toes to rings
3 ring muscle ups
1 forward roll from rings
*20:00 time cap. Scale muscle ups to jumping muscle ups. Scale forward roll to the floor.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
“Cindy”
20:00 AMRAP:
5 pull ups
10 push ups
15 air squats
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + power clean + squat clean + jerk
B) Build to heavy
1 1/4 squat clean + 1 jerk
C) Clean grip deadlift w/ reset
5 x 3
D) EMOTM 10:00
1 to 10 shoulder to overhead @ 40% 1RM clean and jerk