Wednesday 5/22

WARM UP

5:00 hand tag
*Complete 2 kicks to handstand and 2 kip swings each time your tagged.

SKILL

3 position snatch drills with light weight
EMOTM 10:00
1 high hang snatches
1 mid hang snatch
1 low hang snatch

WORKOUT OF THE DAY

For time:
40 calorie assault bike
40 meter handstand walk
20 calorie assault bike
20 bar muscle ups

*12:00 time cap. Scale BMU to most difficult version of pull up.

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

20:00 AMRAP:
20 alternating DB snatch
20 meter DB walking lunges
20 meter DB bear crawl

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Clean pull + power clean + squat clean + jerk

B) E2MOTM 20:00
5 burpees
1 squat clean and jerk

C) Clean pulls
5 x 5 @ 100% +

D) 1 1/4 front squat
5 x 3