Thursday 7/1

WARM UP
5:00 quadrapedal movement
SKILL
Snatch prep
10:00 position drills
WORKOUT OF THE DAY
6 rounds for time:
1 snatch
4 bar muscle up
8 clean
10 chest to bar
16 deadlift
20 pull up
RX: (135/95) (145/100) (155/105) (165/115) (175/125) (185/135)
55+: (65/45) (75/55) (95/65) (115/75) (125/85) (135/95)
Lv2: (185/135) (205/145) (215/150) (225/155) (235/160) (245/165)
*Add one exercise per round, aka 12 days format. Each round the weight increases. Ex: rd 1 is 1 snatch. Rd 2 is 1 snatch + 4 BMU. Rd 3 is 1 snatch + 4 BMU + 8 cleans. 30:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
20 ring rows
20 empty bar strict press