WARM UP

EMOTM 10:00
:30 jumping jacks
5 burpees

SKILL

Accumulate 2:00 in ring support
*Every broken set, perform 5 dips

Accumulate 50 GHD situps

WORKOUT OF THE DAY 

21-15-9
Squat snatch
HSPU

RX/Lv2: 95/65
55+: 75/55

ANYWHEREX

SKILL

Split jerk technique
10:00 practice

WORKOUT

For time with partner:
5000 meter row
*E5MOTM team must complete 30 jumping pull-ups

BARBELL

2 rounds of BB Warm up
Accumulate 2:00 in front squat
Clean grip sots press 3 x 8

A) EMOTM 10:00
1 power clean + jerk
*Build to heavy

B) Jerk from rack
5 x 1 @ 90% of today’s max

C) Deficit clean pull
5 x 3 @ 110% of today’s max

D) Front squat
1 x 1 @ 90%
1 x 1 @ 92%
1 x max @ 95%