Wednesday 2/12

WARM UP
5:00 single unders
3 rounds:
10 front squats
5 rope climb to standing
SKILL
Double under technique
EMOTM 10:00
5-30 double unders
WORKOUT OF THE DAY
6 rounds for time:
5 squat cleans
5 rope climbs
RX: (155/105) (185/125) (225/155)
55+: (95/65) (135/95) (185/125)
Lv2: (205/135) (245/165) (275/185)
*Athletes will complete 2 rounds per weight. 30:00 time cap.
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
4 rounds for time with partner:
400 meter sled push
40 ring rows
*40:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang clean pull + mid hang clean pull + full power clean + jerk
B) 20:00 to establish 1RM full clean & jerk
C) EMOTM 10:00
1 x :10 eccentric front squat