Monday 11/30

WARM UP
3 rounds:
10 air squats
10 kip swings
10 meter walking lunge
10 hollow rocks
SKILL
Ring skills
10:00 practice
-muscle ups
-forward roll to support
-backward roll to support
WORKOUT OF THE DAY
EMOTM 30:00
0:00-10:00
  1. 6 front squat
  2. 12 pull up
10:00-20:00
  1. 6 barbell lunges
  2. 12 ring rows
20:00-30:00
  1. 6 strict press
  2. 12 toes to bar
RX: (185/125) (135/95) (95/65)
55+: (135/95) (95/65) (75/55)
Lv2: (205/135) (155/105) (115/75)
*Score total reps completed. Athletes may pair up and alternate starting positions. All barbells must be taken from the floor.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
5 rounds for time:
400 meter run
20 abmat situps
20 box step overs
BARBELL CLUB
3 rounds barbell warm up
A) Mid hang clean pull + mid hang panda pull + mid hang clean
5 x 1
B) EMOTM 10:00
1 mid hang clean & jerk
C) Front squat
2 x 20