Monday 9/9

WARM UP

5:00 hand tag
*10 front squats to get back in the game.

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

For time:

6 to 1
Squat clean @ 70, 75, 80, 85, 90, and 95% 1RM, respectively

*Between rounds complete 400 meter run + 15 toes to bar. 18:00 time cap.

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

8 x Tabata rounds for each of the following:

Goblet squats
Russian twists w/ kb
Kb step ups
Kb push press

*Score total reps completed.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
High hang clean + mid hang clean

B) Halting low hang squat clean & jerk
10 x 1 @ 80% 1RM or higher

C) Clean pulls
5 x 1 @ 120%

D) Push press
5 x 3