WARM UP

3 rounds:
10 meter overhead lunge
10 meter low bear crawl
10 hanging shrugs

SKILL

Monkey bars
10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00
Odd: 1 squat snatch
Even: 2 cluster

Score is total combined lifts

RX: (95/65)
55+: (75/55)

*RX athletes must add 10# every odd minute until failure to complete. They must remain on the lift until successful.
**Scaled athletes must add 5# every odd minute until failure to complete. They must remain on the lift until successful.

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

For time:
100 calorie row
1 cargo net climb
100 meter sled push
80 calorie row
1 cargo net climb
100 meter sled push
60 calorie row
1 cargo net climb
100 meter sled push
40 calorie row
1 cargo nete climb
100 meter sled push
20 calorie row
1 cargo net climb
100 meter sled push

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)back squat 10RM  **build to max in 10min

B) 1rm hang clean + push jerk *no misses *drop 20% and do 1×2 (1 set of the complex=1 rep)

C)snatch pulls 4×2 110%+ *4 sec eccentric

D) 250 low box Stepups *5-10# db’s **every 50 perform 5 weighted pushups (if athlete can’t do weighted do 5 of the most difficult version of pushups possible)