Wednesday 11/6

WARM UP
3 rounds:
10 meter walking lunge
10 snatch grip push press
10 calorie bike
SKILL
3 position snatch drill
*3 x 3 @ high hang, 3 x 3 @ mid hang, 3 x 3 @ low hang
WORKOUT OF THE DAY
20:00 AMRAP:
50 meter kB walking lunge
40 KB swings
30 alternating KB push press
20 calorie bike
10 ring muscle ups
RX: (24kg/16kg)
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
EMOTM 30:00
  1. 10 hanging knee raises
  2. 15 air squats
  3. 10 ring rows
  4. 15 air squats
  5. 10 push ups
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 clean pull, build to heavy
B) 20:00 to establish 1RM clean and jerk
C) Front squat
5 x 5