WARM UP
3 rounds:
1:00 row
1:00 squat hold
1:00 overhead hold (empty bar)
SKILL
EMOTM 10:00
3 front squat @75-80% 1RM
WORKOUT OF THE DAY
For time:
500 meter row
50 empty bar strict press
5 rope climbs
50 empty bar push press
500 meter row
*Scale rope climbs to 15 climbs to standing.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
200 single unders
40 situps
20 ring rows
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Muscle snatch + sn grip push press + snatch balance
B) Establish 1RM OH squat
C) EMOTM 10:00
Muscle clean + push press + split jerk
D) Build to heavy power clean and jerk