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