Wednesday 12/18

WARM UP
For completion in any order:
50 meter bear crawl
50 meter duck walk
50 kip swings
SKILL
Double under technique
10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
20 squat cleans
10 ring muscle ups
RX: (135/95) (155/105) (185/125)
55+: (95/65) (115/75) (135/95)
Lv2: (205/135) (225/155) (245/165)
*Bar must be taken from the floor. Scale muscle ups to jumping muscle up or low ring transitions. 24:00 time cap.
ANYWHEREX
SKILL
Rope climb technique
10:00 practice
WORKOUT
30:00 AMRAP:
10 rope climbs to standing
20 calorie row
30 calorie bike
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + mid hang squat clean + jerk
B) 15:00 to establish 1RM hang clean and jerk
C) for time:
10 to 1
Unbroken power clean @ 60% 1RM
*Athletes must separate each set.