Monday 7/13

WARM UP
3 rounds:
10 good mornings
10 ring swings
10 front squats
SKILL
Bar pullovers
10:00 practice
WORKOUT OF THE DAY
“King Kong”
3 rounds for time:
1 deadlift
2 ring muscle up
3 squat clean
4 HSPU
RX: (455/320) (250/175)
55+: (315/205) (185/125)
*10:00 time cap.
CASH OUT
3 rounds:
20 straight bar curls
20 GHD situps
20 GHD hip extensions
BARBELL CLUB
3 rounds barbell warm up
A) Mid hang snatch “panda” pulls
5 x 3
B) EMOTM 10:00
1 mid hang snatch
*Build to heavy
C) Back squat
Establish 20RM