WARM UP

5:00 skipping rope

3 rounds:
1:00 front squat hold
10 strict press
200 meter run

SKILL

Double unders
10:00 practice

WORKOUT OF THE DAY

Death by thruster…

RX: (95/65)
55+: (75/55)

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

20:00 AMRAP:
10 calorie ski erg
20 ring rows
30 Abmat situps

BARBELL CLUB

3 rounds barbell warm up

A) 10:00 to establish 1RM OH squat from rack

B) EMOTM 15:00
1 squat snatch

C) 10:00 to establish 1RM front squat from rack

D) EMOTM 15:00
1 squat clean