Wednesday 7/14

WARM UP
3 rounds:
3 wall walks
3 rope climbs to standing
10 front squat
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP:
1 squat clean
1 rope climb
1 dball over shoulder
RX: (185/135) (100/80)
55+: (135/95) (80/60)
Lv2: (245/165) legless RC (150/100)
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
30:00 AMRAP:
400 meter run
10 man makers
10 hanging knees to chest
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Mid hang clean pull + mid hang power + mid hang squat clean
*Keep weight light and perfect positions
😎 Halting clean and jerk (2 seconds just below knee)
*Build to heavy
C) Front squat
5 x 5
D) Clean pull
5 x 2 @ 120%+