Monday 8/6

WARM UP

5:00 pizza delivery
3 rounds:
10 hanging shrugs
10 kip swings
10 snatch grip push press

SKILL

Butterfly pull up technique
10:00 practice

WORKOUT OF THE DAY

For time:
12-9-6
Snatch
Bar muscle up

RX: (135/95)
55+: (95/65)

*Scale BMU to C2B or chin over bar pull up. 20:00 time cap.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

20:00 AMRAP w/partner:
2 x 100 meter waiter walk
2 x 100 meter suitcase carry
2 x 100 meter sled push
2 x 100 meter buddy carry

*Partners must alternate throughout. Score is total distance

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 20:00
0-10:00
1 power snatch w/pause in catch
10-20:00
1 squat snatch w/pause in catch

B) EMOTM 20:00
0-10:00
1 power clean & jerk w/ pause in split
10-20:00
1 squat clean & jerk w/ pause in split

C) Snatch grip deadlift
3 x 3