Wednesday 4/28

WARM UP
3 rounds:
5 snatch balance
5 oh squat
5 low ring turnovers
200 meter run
SKILL
N/A
WORKOUT OF THE DAY
10 rounds for time:
1 snatch
5 ring muscle up
400 meter run
RX: (155/105)
55+: (115/75)
Lv2: (205/145)
*32:00 time cap. Scale ring muscle ups to jumping RMU or ring dips.
ANYWHEREX
SKILL
OH squat technique
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
10 step ups
10 goblet squats
10 hanging knee raises
BARBELL CLUB
3 rounds barbell warm up
A) High hang clean pull + mid hang clean pull + full clean
10 x 1
B) Build to heavy clean and jerk
C) Front squat
5 x 5
D) Clean pulls
5 x 1