Monday 12/3

WARM UP

EMOTM 10:00
3 hang clean
3 front squat
3 push press

SKILL

Handstand push up technique
(strict vs kipping)
10:00 practice

WORKOUT OF THE DAY

10 to 1 for time:
Power clean
Front squat
Jerk

RX: (135/95) (145/100) (155/105) (165/110) (175/115) (185/125) (195/130) (205/135) (215/145) (225/155)
55+: (75/55) (85/60) (95/65) (105/70) (115/75) (125/85) (135/95) (145/100) (155/105) (165/110)
Lv2: (185/125) (195/130) (205/135) (215/145) (225/155) (235/160) (245/165) (255/170) (265/175) (275/185)

*Complete 10 reps for each lift, then 9, then 8…etc. Increase weight when dropping from 10 reps to 9 as prescribed above. Score total reps completed. 30:00 time cap.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

20:00 AMRAP:
20 ring rows
30 push ups
40 situps
50 air squats

BARBELL CLUB

3 rounds barbell warm up

A) 5 rounds, building weight:
Snatch grip deadlift + mid hang pull + high hang squat snatch

B) EMOTM 10:00
1 mid hang power snatch

C) 5 rounds, building weight:
Clean grip deadlift + low hang clean pull + high hang squat clean + jerk

D) EMOTM 10:00
1 cluster