Monday 8/17

WARM UP
3 rounds:
10 hanging shrugs
10 good mornings
10 air squats
SKILL
Butterfly pull up technique
*10:00 practice.
WORKOUT OF THE DAY
20:00 AMRAP with 1:00 work/1:00 rest interval:
12 toe to bar
9 front squat
6 push press
3 thruster
RX: (95/65)
55+: (75/55)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP with 1:00 work/1:00 rest interval:
2 wall walk
20 walking lunges
20 sit ups
20 wall balls
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
2 hang clean
*Build to heavy
B) EMOTM 10:00
1 split jerk from the rack
*Build to heavy
C) Optional after class
Front squat
5 x 5