Monday 1/8

WARM UP

3 rounds:
10 calorie row
10 empty bar deadlift
10 ring swings

SKILL

Rowing for efficiency
1000 meter with stroke rate between 24-28

WORKOUT OF THE DAY

For time:

1 round:
9 deadlift
9 ring muscle up

Rest 1:00

3 rounds:
3 deadlift
3 ring muscle up

Rest 1:00

9 rounds:
1 deadlift
1 ring muscle up

RX: (275/185)
55+: (185/125)
Lv2: (365/245)

ANYWHEREX

SKILL

Handstand technique
10:00 practice

WORKOUT

EMOTM 30:00
Minute 1: 10 alternating db snatch
Minute 2: 20 meter bear crawl w/ dumbbell
Minute 3: 5 db windmill right + 5 db windmill left

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) E2MOTM 10:00
Power snatch + snatch balance + squat snatch

B) Full snatch
10 x 2 @ 80-90% 1RM

C) Halting snatch pull
5 x 3

D) Snatch grip push press (65/45)
Accumulate 100 reps
*Every broken set complete 20 back rack lunges