Monday 2/26

WARM UP

800 meter run kb carry
*Every 200 meters perform 5 kb swings + 5 goblet squats

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

Against a 30:00 clock

0:00-4:00
AMRAP ring muscle ups

4:00-28:00
Complete 2 rounds E4MOTM until failure:

6 power cleans
10 c2b pull up
16 wall balls

28:00-30:00
AMRAP ring muscle ups

RX: (95/65) (115/75) (135/95) (155/105) (185/125) (205/135)
55+: (75/55) (95/65) (115/75) (125/85) (135/95) (155/105)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155) (245/165)

*Score is total reps, including ring muscle ups. Athletes may bank time during the EMOTM portion, but as soon as they fail to complete required work in time allotted the EMOTM portion is over. ALL athletes will attempt final 2:00 of ring muscle ups immediately following failure/completion of their EMOTM. Scale ring muscle ups to low ring turnover drill. Scale c2b to chin over bar pull up or most difficult variation thereof.

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

For time:
1000 meter row
1000 single unders
1000 meter sandbag carry

BARBELL CLUB

3 rounds barbell warm up

A) Complete 3 rounds for quality at each position (high/mid/low):
3 snatch pull
3 high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch

B) 15:00 to build to heavy (from the floor)
1 snatch balance + 1 full snatch

C) Snatch grip push press
3 x 15

D) Snatch grip deadlift
3 x 15