Monday 3/19

WARM UP

EMOTM 10:00
:30 partner mirror drill
5 push ups
5 good mornings

SKILL

10:00 to establish 1RM back squat

WORKOUT OF THE DAY

20:00 AMRAP:
400 meter run
2 ring muscle ups
4 push press
8 bar facing burpees
4 push press
2 ring muscle ups

RX: (115/75)
55+: (75/55)

*Scale ring muscle ups to 3 pull ups + 3 ring dips.

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

10 rounds for time:
15 kb swings
15 kb russian twists
200 meter run

BARBELL

3 rounds barbell warm up

A) 3 position skill work
-5:00 high hang
-5:00 mid hang
-5:00 low hang

B) 15:00 to build to heavy squat snatch

C) EMOTM 10:00
1 snatch @ 75% of today’s heavy

D) Back squat
3 x 3