Monday 1/28

WARM UP

5:00 tripedal movement
3 rounds:
10 meter toy soldier
10 kip swings
10 snatch grip push press

SKILL

Ring support holds
Accumulate 3:00

WORKOUT OF THE DAY

8:00 AMRAP:
5 snatch
5 bar muscle up
Rest 2:00
8:00 AMRAP:
10 power clean
10 chest to bar
Rest 2:00
8:00 AMRAP:
20 deadlift
20 pull ups

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

*Score total reps completed. Scale BMU to most difficult version of pull up family movement athlete can do.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

3 rounds for time:
40 wall balls
40 walking lunges
40 hollow rocks

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Snatch pull + mid hang power snatch + full snatch

B) Snatch grip deadlift
5 x 3

C) EMOTM 10:00
Clean pull + mid hang power clean + full clean

D) Front squat + jerk
5 x (3+1)