Wednesday 12/12

WARM UP

5:00 hand tag
*Every time you get tagged, 5 burpees to get back in the game.

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

“The Lullaby”

EMOTM until 100 burpees
5 power snatch
AMRAP burpees

EMOTM until 500 double unders
5 oh squat
AMRAP double unders

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

*Athlete must continue to buy in each minute with the snatches or squats regardless of whether they complete burpees or double unders. As soon as they fail to complete the weight lifting portion within the minute, the workout is over. Score time at completion or total burpees and double unders completed before failure. 40:00 time cap.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

For time with partner:
1 mile sled push

BARBELL CLUB

3 rounds barbell warm up

A) 10 rounds for completion
Halting low hang clean + jerk

B) Build to heavy
Power clean + touch and go squat clean & jerk

C) Snatch balance
10 x 1

D) High bar back squat
5 x 3