WARM UP
5:00 handball
3 rounds:
5 ring swings
5 rope climb to standing
SKILL
Handstand hold
10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP:
100 meter run
1 ring muscle up
100 meter run
1 rope climb
*Add 1 muscle up and 1 rope climb each round. Scale muscle ups to c2b, pull up, or ring row and use 3:1 ratio.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
50 calorie row
20 burpees over rower
BARBELL CLUB
3 rounds barbell warm up
A) 5 rounds, increasing load each round:
Power snatch w/ pause at shin (Pos. 1)
Power snatch w/ pause at knee (Pos. 2)
Squat snatch
B) 10:00 to establish 3RM touch and go snatch
C) 5 rounds, increasing load each round:
Power clean w/ pause at shin (Pos. 1)
Power clean w/ pause at knee (Pos. 2)
Clean and jerk
D) 10:00 to establish 3RM touch and go clean (jerk the last)
E) Clean grip deadlift
5 x 1