Monday 12/7

WARM UP
3 rounds:
2 wall walks
10 push ups
10 calorie row
10 calorie ski
SKILL
Handstand walking drills
-wall walk to roll
-shoulder taps
-obstacle
WORKOUT OF THE DAY
3 rounds for max reps/24:00 AMRAP:
2:00 AMRAP:
10 axle bar hang clean
10 bar facing burpees
2:00 AMRAP:
Calorie row
2:00 AMRAP:
10 box jump over
10 sumo deadlift
2:00 AMRAP:
Calorie ski
RX: (115/75) (225/155)
55+: (75/55) (185/125)
*Score total repetitions completed over the course of the 3 rounds. If no axle bar is available, do muscle cleans.
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
50-40-30-20-10
Air squats
Push ups
Abmat situps
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch grip deadlift + mid hang snatch pull + full snatch
B) 20:00 build to heavy snatch
C) High bar back squat
5 x 5
D) Snatch grip strict press
5 x 5