Wednesday 6/21

WARM UP

5:00 freeze tag
*4:1 runner to tagger ratio
3 rounds:
10 air squats with pause
10 push ups with pause
:30 downward facing dog

SKILL

Parallette handstand
10:00 practice

WORKOUT OF THE DAY 

EMOTM 20:00
Odd: 5 front squat
Even: 1 set max unbroken strict ring dips

*Score is total dips and heaviest weight

ANYWHEREX

SKILL

Push jerk technique
5 x 5

WORKOUT

For time:
100 abmat situps
100 walking lunges
100 good mornings
100 push ups

BARBELL

Barbell Warmup
accumulate 1 min in OHS
4×5 sots press in clean

A) 1RM Clean pull + mid hang clean& jerk *1 miss allowed **drop 20% and do 2×2
B) back squat 4×8 @ 80%
C) mid hang snatch pulls 3×3 @ 90%+
D) 100 alt db renegade rows
*every 20 reps perform 5-6 strict hanging knee raises/t2b