WARM UP
5 x rolling 100 meter row
Every meter +/- 100 incurs penalty of 1 burpee pull up
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
For time:
21-15-9
Calorie row
Pull ups
Rest 5:00
9-15-21
Pull ups
Calorie row
ANYWHEREX
SKILL
EMOTM 10:00
5-10 perfect wall ball shots
WORKOUT
20:00 AMRAP:
5 wall walks
10 kb swings
15 walking lunges w/ kb
BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean
A)5 sec eccentric back squat 1RM *build to max then drop 20% and do 1×3 w/o pause
B)2sec pause at knee clean & jerk 1RM *1 miss allowed **drop 20% and do 1×2
C)clean pulls 3×3 @ 100%+
D) strict pull-ups 3x Submaximal (90% effort)
*scale to 4 sec negative/no concentric pull-ups x 5 reps
Dips 3x submaximal (90% effort)
*scale to 4 sec negative/no concentric dips x 5