WARM UP
5 x 100 meter rolling row
*every meter +/- 100 equals 1 kip swing + 1 air squat + 1 hollow rock
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
10 rounds for time:
250 meter row or 1/2 mile bike
1 cluster
1 bar muscle up
*Add 1 cluster & 1 BMU each round. Scale BMU to c2b or chin over bar pull up
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
ANYWHEREX
SKILL
Push press technique
5 x 5
WORKOUT
“Death by…”
Kb swing
Goblet squat
*Goblet squats begin at 1 immediately following failure of kb swings
BARBELL
2 rounds barbell warm up
1:00 in front squat
3 x 10 front rack sots press
A) EMOTM 10:00
3 rounds high hang power + high hang squat clean
3 rounds mid hang power + mid hang squat clean
4 rounds low hang power + low hang squat clean
B) 15:00 Build to heavy
High hang + full clean + jerk
C) Jerks from rack
3 x 3
D) Front squat
5 x 5