WARM UP
3 rounds:
10 sots press
:30 oh squat hold
10 hanging shrugs
:30 dead hang
SKILL
Legless rope climb
10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00
1 snatch
*Build to heaviest lift
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
30:00 AMRAP:
100 meter sled push
10 rope climbs to standing
400 meter run
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 16:00
ODD: 1 power snatch
EVEN: 1 squat snatch
B) Snatch deadlift
3 x 3
C) EMOTM 16:00
ODD: 1 power clean + jerk
EVEN: 1 squat clean + jerk
D) Front squat
3 x 3