Monday 9/14

WARM UP
10:00 tic tac toe
SKILL
Legless rope climb technique
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP:
5:00 AMRAP calorie ski erg
4:00 AMRAP front squat
3:00 AMRAP pull up
2:00 AMRAP shoulder to overhead
1:00 AMRAP burpees over bar
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Score total reps completed.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
3 rounds for time with partner:
30 medball twists
30 medball chest pass
30 medball overhead pass
90 calorie bike (shared)
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull + mid hang snatch pull
5 x 1
B) 10:00 build to heavy mid hang snatch
C) OH squat
3 x 10