WARM UP
3 rounds:
5 wall walks
10 oh squats
200 meter run
SKILL
Accumulate 2:00 in ring support
WORKOUT OF THE DAY
12:00 AMRAP with partner:
30 meter handstand walk (each)
6 squat snatch (shared)
*Weight increases each round. Scale hs walk to 100 meter bear crawl.
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (55/45) (75/55) (95/65) (115/75)
Lv@: (185/125) (205/135) (225/155) (245/165) (265/175)
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
5:00 AMRAP assault bike calories
:30 work/:30 rest
5:00 AMRAP burpees
:30 work/:30 rest
5:00 AMRAP kettle bell swings
:30 work/:30 rest
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 3rm front squat w/ 1 sec pause *10min cap
Drop 20% and do 1×8 w/o pause
B) 1rm snatch + low hang squat snatch *no misses
drop 20% and do 1×2 (1 set of the complex =1 rep)
C) low hang clean pulls 3×3 @100%+
D) Single Arm DB Rows 3×8/arm
barbell single leg RDL 3×8/leg