Tuesday 3/26

WARM UP
 
5 x rolling 100 meter row
*every meter +/- 100 meter equals 2 push ups, 2 kip swings, 2 good mornings. max penalty of 5 meters.
 
SKILL
 
Rope climb technique
10:00 practice
 
WORKOUT OF THE DAY
 
16:00 AMRAP:
50 burpees
50 c2b pull ups
50 HSPU
50 KB swings
 
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg) strict HSPU
 
ANYWHEREX
 
SKILL
 
Split jerk technique
5 x 5
 
WORKOUT
 
EMOTM 30:00
1) 10 alternating db snatch
2) 20 db goblet squat
3) 30 db Russian twist