WARM UP
3 rounds:
10 push ups
10 good mornings
10 knees to elbows
SKILL
EMOTM 10:00
3 strict press
WORKOUT OF THE DAY
14:00 AMRAP:
7 power clean
7 skin the cat
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Standard for skin the cat is hip below shoulder. Scale to toes to rings 3:1 ratio.
ANYWHEREX
SKILL
KB windmill
5 x 5 each side
WORKOUT
Death by…
Burpees
Hanging knee raises
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
2 snatch grip push press + 2 snatch balance
B) EMOTM 10:00
1 power snatch
C) Snatch pulls
5 x 3
D) Overhead squat
5 x 5