Wednesday 6/12

WARM UP
EMOTM 10:00
10 kip swings
10 air squats
SKILL
Kipping toe to bar technique
10:00 practice
WORKOUT OF THE DAY
21:00 AMRAP:
7 ring muscle ups
7 thrusters
7 box jump overs
RX: (115/75) (30/24)
55+: (95/65) (24/20)
LV2: (155/105) (30/24)
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
20:00 AMRAP:
200 meter farmer carry
10 rope climb to standing
20 ambit situps
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + squat snatch
B) EMOTM 10:00
Power snatch + oh squat + power snatch
*Reps must be done within :10 to count as complex
C) Snatch grip strict press
5 x 5
D) Back squat
5 x 3