Monday 6/22

WARM UP (0-10:00)
5:00 skipping rope
3 rounds:
10 alternating sprinter lunge
10 push ups
10 good mornings
SKILL (12:00-22:00)
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY (30:00-50:00)
EMOTM 20:00
  1. 5 back squats
  2. 10 strict burpees
  3. 15 kb swings
  4. 20 double unders
RX: (205/135) (24kg/16kg)
55+: (155/105) (16kg/12kg)
Lv2: (275/185) (32kg/24kg)
*If athletes complete all repetitions as prescribed, continue for an additional 4 minutes. Final time will be 24:00.
CLEAN UP (50:00-60:00)
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
1 hi hang clean
B) EMOTM 5:00
1 mid hang clean
C) EMOTM 5:00
1 clean and jerk
D) Clean pull
5 x 3 @ 120% 1RM