WARM UP
5:00 quadrapedal movement
3 rounds:
10 KB deadlift
10 ring swings
10 burpees
SKILL
Headstand and L sit holds
Accumulate 2:00 each
WORKOUT OF THE DAY
12:00 AMRAP:
0:00-4:00
3 deadlift
1 ring muscle up
4:00-8:00:
6 deadlift
3 ring muscle up
8:00-12:00:
9 deadlift
6 ring muscle up
RX: (275/185) (225/155) (185/125)
55+: (225/155) (185/125) (135/95)
LV2: (315/205) (275/185) (225/155)
*Score total reps completed.
ANYWHEREX
SKILL
Floor press technique
5 x 5
WORKOUT
E4MOTM 40:00
400 meter run
10 burpees
BARBELL CLUB
3 rounds barbell warm up
A) Snatch
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
3 x 1 @ 85%
B) Clean and Jerk
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
3 x 1 @ 85%
*A brief reset between lifts is permitted. Athletes only allowed 1 miss per weight in order to advance to next percentage.