Monday 3/18

WARM UP

3 rounds:
10 burpees with 1/4 turn
10 ring swings
10 front squats with pause

SKILL

Handstand walk technique
10:00 practice

WORKOUT OF THE DAY

For time:
21 thruster
21 ring muscle up
15 thruster
15 ring muscle up
9 thruster
9 ring muscle up

RX: (95/65) (135/95) (185/125)
55+: (75/55) (95/65) (115/75)

*Weight increases each round of thrusters. 20:00 time cap.

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

For time with partner:
100 wall balls
100 jumping pull ups
100 push ups
100 abmat situps
100 push ups
100 jumping pull ups
100 wall balls

*Only one partner can be working at a time.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 snatch pull @ 120% 1RM

B) 15:00 to establish 1RM snatch

C) Snatch grip press
5 x 5

D) Back squat
1 x 20 @ 1RM snatch
*Bar cannot be racked mid set.