Wednesday 1/30

WARM UP

EMOTM 10:00
ODD: :30 handstand hold + 5 burpees
EVEN: :30 dead hang on rings + 5 burpees

SKILL

Handstand pirouettes
10:00 practice

WORKOUT OF THE DAY

5 to 1
Squat clean and jerk
Ring muscle up

RX: (185/125)
55+: (115/75)
Lv2: (225/155)

ANYWHEREX

SKILL

Power clean technique
5 x 5

WORKOUT

20:00 AMRAP:
100 single unders
20 calorie assault bike
5 wall walks

BARBELL CLUB

3 rounds barbell warm up

A) Establish 1RM power snatch

B) Establish 1RM power clean

C) EMOTM 10:00
5 back squat @ 70% 1RM

D) Clean pulls
5 x 3