Monday 1/17

WARM UP
3 rounds:
10 partner wall ball
10 kb swings
10 good mornings
SKILL
Handstand push up technique
*5:00 practice
WORKOUT OF THE DAY
“MLK DAY”
For Time
63 Cleans (95/65 lb)
64 Wall Ball (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (24 kg/16 kg)
68 Front Squats (95/65 lb)
*45:00 time cap.
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
2-4-6-8….
Calorie bike
Hanging knee raises
Ring push ups
*Continue increasing rep scheme by 2 reps until 20:00 on the clock. Score total reps completed.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch press + snatch push press + snatch balance
😎 Snatch
5 x 2
*Each set to be completed within 1:00 window of each other. Do not advance weight until successful.
C) Back squat
5 x 2
D) Snatch grip bent row
5 x 5