WARM UP
3 rounds:
20 meter bear crawl
20 meter duck walk
10 ring rows
SKILL
Floor press
5 x 5
WORKOUT OF THE DAY
EMOTM 24:00
Minute 1: 12 bar facing burpees
Minute 2: 6 hang squat cleans
Minute 3: 2 rope climbs
RX: (135/95)
55+: (95/65)
Lv2: (205/135)
*Score total reps completed. No penalty for missed reps.
ANYWHEREX
SKILL
EMOTM 10:00
10 perfect goblet squats
WORKOUT
30:00 AMRAP:
800 meter run
50 push ups
50 ring rows
BARBELL
3 rounds barbell warm up
A) EMOTM 10:00
Halting snatch pull + full snatch
B) 10:00 Build to heavy:
2RM power snatch
C) Overhead lunges
5 x 5 each leg
D) Snatch grip push press
5 x 5