Monday 7/24

WARM UP

800 meter run
3 rounds:
10 push ups
10 good mornings
10 kip swings

SKILL

Floor Press
5 x 5 eccentric reps @ 80% +

*Partner assists between reps

WORKOUT OF THE DAY

For time:
50 calorie row
10 bar muscle ups
10 cleans
40 calorie row
8 bar muscle ups
8 cleans
30 calorie row
6 bar muscle ups
6 cleans
20 calorie row
4 bar muscle ups
4 cleans
10 calorie row
2 bar muscle ups
2 cleans

RX: 165/115
55+: 95/65
Lv2: 225/155

*30:00 time cap. Cleans can be power or squat.

ANYWHEREX

SKILL

EMOTM 10:00
5 perfect wall balls

WORKOUT

For time:
400 meter run
400 meter medball carry
30 knees to elbows
30 push ups
30 walking lunges
30 burpees
400 meter medball carry
400 meter run

BARBELL

2 rounds of BB Warm up
Accumulate 2:00 in oh squat
Snatch grip sots press 3 x 8

A) EMOTM 10:00
1 power snatch
*Build to heavy

B) High hang snatch
5 x 1 @ 90% of today’s max

C) Deficit snatch pull
5 x 3 @ 110% of today’s max

D) Back squat
1 x 1 @ 90%
1 x 1 @ 92%
1 x max @ 95%