WARM UP
5:00 run in place
*EMOTM buy in with 5 burpees

3 rounds:
10 air squats
10 ring swings
10 push ups to down dog

SKILL

DB snatch technique
10:00 practice

WORKOUT OF THE DAY

For time w/ 30:00 cap:
50 calorie row
5 rope climb
40 shoulder to overhead
4 rope climb
30 toes to bar
3 rope climb
20 front squats
2 rope climb
10 bar muscle ups
1 rope climb

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

*No scaling for BMU.

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

20:00 AMRAP:
400 meter run
21 kb swings
12 burpees

BARBELL

3 rounds BB warm up

A) EMOTM 15:00
0:00-5:00: 1 high hang power + 1 high hang squat snatch
5:00-10:00: 1 mid hang power + 1 mid hang squat snatch
10:00-15:00: 1 power + 1 squat snatch

B) 15:00 to establish 1RM overhead squat

C) Halting snatch pulls
5 x 3
*3 sec pause just below knee