Monday 2/3

WARM UP
3 rounds:
20 jumping jacks
10 push ups
5 ring swings
SKILL
10:00 jump rope P-I-G tournament
WORKOUT OF THE DAY
30:00 AMRAP with partner:
60 synchro burpees
40 power cleans (shared)
20 ring muscle ups (shared)
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Scale RMU to jumping muscle up or low ring turnover
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
3 rounds for time:
1 mile bike
800 meter run
400 meter ski
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Halting clean pull + power clean + push jerk
B) Build to heavy from the rack:
2 front squat + 1 jerk
C) Heavy clean pulls
5 x 3 with reset
D) 100 strict press @ 40% 1RM from part B.
*Every broken set complete 10 steps barbell walking lunge.