WARM UP
5:00 pizza delivery
3 rounds:
5 ring swings
5 oh squats
SKILL
10:00 to establish 1RM snatch
WORKOUT OF THE DAY
15:00 clock:
1 mile run
With time remaining, AMRAP:
9 ring muscle ups
9 squat snatches
RX: (135/95)
55+: (95/65)
ANYWHEREX
SKILL
Rope climb technique
10:00 practice
WORKOUT
3 rounds for time with partner:
30 wall balls
30 arm linked situps
30 synchro burpees
*Partner must hold air squat during wall balls
BARBELL CLUB
3 rounds BB warm up
A) 15:00 clock:
EMOTM 5:00
Snatch pull + power snatch
EMOTM 5:00
Snatch pull + squat snatch
EMOTM 5:00
Squat snatch
B) 15:00 build to heavy
Halting squat snatch
C) OH squat
5 x 5