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