Monday 5/17

WARM UP
5:00 skipping rope
3 rounds:
10 air squats
10 kip swings
SKILL
EMOTM 20:00
1 back squat
*Build to heavy.
WORKOUT OF THE DAY
“Annie by the Bar”
50-40-30-20-10
Double unders
5-4-3-2-1
Bar muscle ups
*8:00 time cap. Athletes may choose 3 to 1 chest to bar in lieu of BMU.
ANYWHEREX
SKILL
Hang clean technique
5 x 5
WORKOUT
20:00 AMRAP:
40 meter bear crawl
200 meter run
40 ice skaters
1/2 mile bike
BARBELL CLUB
3 rounds barbell warm up
A) 10:00 mid hang position work
B) Build to heavy mid hang squat snatch
C) EMOTM 20:00
ODD: 3 snatch pulls
EVEN: 5 snatch grip push press