Monday 10/8

WARM UP

3 rounds:
:30 ring support hold
10 meter duck walk
10 meter front rack walking lunge
15 calorie row

SKILL

Deficit handstand push ups
10:00 to establish 1RM

WORKOUT OF THE DAY

12-9-6-3
Squat clean
Ring muscle up

RX: (135/95) (155/105) (185/125) (205/135)
55+: (95/65) (115/75) (135/95) (155/105)
Lv2: (155/105) (185/125) (225/155) (265/175)

*14:00 time cap.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

E6MOTM 30:00
400 meter farmer carry
10 DB burpees
500 meter row

*Continue until failure to complete round in the 6:00 allotted time. Score successful rounds.

BARBELL CLUB

3 rounds barbell warm up

Starting with an empty bar, add (10#/5#) EMOTM…

1 snatch

then..

1 clean

then…

1 deadlift

*Upon failure of snatch, add weight and continue the following minute with cleans. Upon failure of clean, add weight and continue the following minute with deadlift.