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