WARM UP

5:00 quadrapedal movement
5:00 squat & front rack mobility
3 rounds:
10 front squat
10 press

SKILL

EMOTM 10:00
1 rope climb

WORKOUT OF THE DAY

15:00 AMRAP:
3 squat cleans
6 hang power cleans
9 jerks

RX: (95/65)
55+: (75/55)
Lv2: (135/95)

*Add 10lb each round until time cap.

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

Death by…
5 meter lunge
immediately followed by
Kip swing

*Athletes complete first death by before starting the second.

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) EMOTM 10:00
1 clean pull + 1 panda pull + 1 power clean + jerk

B) Full clean and jerk w/ 5 second pause at bottom
10 x 1

C) Front squat
3 x 3

D) Barbell good mornings
3 x 10