Wednesday 5/30

WARM UP

3 rounds:
10 ring swings
10 front squats
10 strict press

SKILL

Ring muscle up progressions
10:00 practice

WORKOUT OF THE DAY

Use 20:00 to build to max:

Complete 3 unbroken rounds of…
Hang power clean
Lunge right
Lunge left
Thruster
Back rack thruster
Split jerk

*Athlete must complete 3 rounds of the complex without dropping the bar for it to count.

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

EMOTM 28:00
1) 10 knees to elbows
2) 10 goblet squats
3) 20 russian twists
4) 20 ice skaters

BARBELL

3 rounds barbell warm up

A) 3 rounds:

3 snatch pulls
3 power snatch
3 squat snatch

B) Build to heavy squat snatch w/ 3 second pause in catch

C) 3 rounds:

3 clean pulls
3 power clean
3 squat clean
3 jerk

D) Build to heavy squat clean & jerk w/ 3 second pause in jerk dip