WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 meter equals 1 rep per position of Burgener warm up. Max penalty of 5.

SKILL

EMOTM 10:00
1 High hang squat snatch + 1 full snatch

*build to heavy for the day.

WORKOUT OF THE DAY

For time:

300 meter row
30 wall ball
30 pullups

Rest 1:00

30 pull ups
30 wall balls
300 meter row

ANYWHEREX

SKILL

Headstand positions
10:00 practice

WORKOUT

“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups

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 high hang power clean and jerk

😎 EMOTM 10:00
1 high hang squat clean and jerk

C) Clean pull
5 x 3 @ 120%

D) Push jerk
5, 5, 3, 3, 1, 1