Wednesday 7/31

WARM UP

5:00 tic tac toe
3 rounds:
10 hanging shrugs
10 meter sprinter lunge + rotation

SKILL

Bar muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 15:00
5 burpees
1 squat snatch
EMOTM 15:00
5 burpees
1 squat clean & jerk

ANYWHEREX

SKILL

Strict pull up technique
5 x 5

WORKOUT

For time with partner:
100 ring rows
200 abmat situps
300 step ups
400 meter sled push

*Complete in any order.

BARBELL CLUB

3 rounds barbell warm up

A) Power snatch
3, 3, 3, 2, 2, 2, 1, 1, 1

B) Snatch balance from rack
3, 3, 3, 2, 2, 2, 1, 1, 1

C) Snatch pull
5 x 2

D) Hi hang squat snatch
5 x 2