WARM UP
For completion:
800 meter run
10 air squats
10 kip swings
10 snatch grip push press
SKILL
Rope climb technique
10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
20 overhead squats
20 pull ups
RX: (95/65)
55+: (75/55)
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
EMOTM 20:00
1) 3 wall walks
2) 15 wall balls
3) 3 rope climbs to standing
4) 15 burpees
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 oh squat w/ 5 second eccentric
B) Build to heavy:
Snatch pull + high hang squat snatch
C) Snatch grip deadlift
5 x 3
D) Snatch grip strict press
5 x 7