Monday 6/4

WARM UP

3 rounds:
10 meter inch worm push up
10 meter walking lunge
200 meter run

SKILL

Floor Press
5 x 5

WORKOUT OF THE DAY

“AWF Chipper”
800 meter run
30 meter handstand walk
5 rope climbs
30 kb swings
5 double kb thrusters
30 sumo deadlift high pull
5 turkish getup
30 burpees
Overhead carry all weight used 30 meters

RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
LV2: (32kg/24kg) (95/65)

*30:00 time cap.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

EMOTM 20:00
ODD: AMRAP row
EVEN: AMRAP bike

BARBELL CLUB

3 rounds barbell warm up

A) 10 rounds, building to heavy:
1 high hang squat snatch + 1 mid hang squat snatch

B) Snatch balance
3 x 3

C) 10 rounds, building to heavy:
1 high hang squat clean + 1 low hang squat clean + jerk

D) Clean grip deadlift
3 x 3