WARM UP

3 rounds:
10 meter high knee skip
10 meter lateral shuffle right
10 meter lateral shuffle left
10 front squats
10 kip swings

SKILL

EMOTM 5:00
1 unbroken set of double unders
*Score total reps over the 5 sets.

WORKOUT OF THE DAY

Complete within 2:00
1 bar muscle up
1 clean and jerk

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

*Add 1 BMU each round. Men add 10# to clean and jerk each round, women add 5# each round. Athletes may bank time by immediately advancing to the next round. Scale BMU to most difficult version of a pull up. Score is total reps completed.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

For time:
1 mile medball carry
100 wall balls
1000 meter row

BARBELL CLUB

3 rounds barbell warm up

A) Slow snatch pull + mid hang power snatch + high hang squat snatch

B) EMOTM 10:00
1 full snatch

C) Slow clean pull + mid hang power clean + high hang squat clean + jerk

D) EMOTM 10:00
1 full C&J