Wednesday 1/8

WARM UP
5:00 tic tac toe
3 rounds:
5 ring swings
5 snatch grip press
SKILL
30 ring muscle ups for time
*10:00 time cap.
WORKOUT OF THE DAY
EMOTM 10:00
Build to 1RM snatch
Rest 5:00
10-8-6-4-2 for time
Unbroken hang snatch @ 60% 1RM
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
For time with partner:
3 rounds for time:
40 synchro burpees
80 arm linked lunges
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 high hang squat clean + 1 jerk
B) Clean pull
5 x 1
C) 15:00 to build to 2RM clean + 1 jerk
D) 100 bent row (95/65)
*every broken set complete 20 barbell step ups