WARM UP
3 rounds:
10 ring swings
10 meter toy soliders
10 meter walking lunge
20 jumping jacks
SKILL
PIstol technique
10:00 practice
WORKOUT OF THE DAY
E2MOTM 20:00, or until failure to complete:
5 ring muscle ups
10 thrusters
*Perform 2 rounds of thrusters at each weight. Score is total reps completed.
RX: (45/35) (75/55) (95/65) (115/75) (135/95)
55+: (45/35) (55/45) (65/50) (75/55) (95/65)
LV2: (95/65) (115/75) (135/95) (155/105) (185/125)
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
For time with partner:
100 calorie assault bike
75 push ups
50 wall walks
75 push ups
100 calorie assault bike
BARBELL CLUB
3 rounds barbell warm up
A) 15:00 clock.
Every :90 complete 1 round of the complex:
1 power snatch
1 overhead squat
1 squat snatch
1 overhead squat
B) 15:00 clock.
Every :90 complete 1 round of the complex:
1 power clean
1 front squat
1 squat clean
1 jerk
C) Push press
3 x 5
D) Snatch grip deadlift
3 x 3