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