Monday 2/24

WARM UP

EMOTM 10:00

5 burpees

5 ring swings

5 air squats

SKILL

Handstand push up technique

10:00 practice

WORKOUT OF THE DAY

For time with partner:

36-24-12 synchro bar facing burpees

30-20-10 ring muscle ups

24-16-8 thrusters

RX: (135/95)

55+: (95/65)

Lv2: (185/125)

*30:00 time cap.

ANYWHEREX

SKILL

N/A

WORKOUT

E4MOTM 40:00

400 meter run

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00

1 snatch pull + 6 second eccentric

B) 15:00 build to heavy

Power snatch + hang squat snatch + oh squat

C) Snatch grip bent row

5 x 5

D) High bar back squat

1 x 20 @ 1RM part B

*Must be unbroken. Use a tempo no faster than :03 per rep.