Wednesday 8/19

WARM UP
5:00 skipping rope
3 rounds:
10 meter toy soldier
10 empty bar deadlift
10 muscle clean
SKILL
Double under technique
*10:00 practice.
WORKOUT OF THE DAY
E2MOTM 30:00
  1. max unbroken push up
  2. 3 deadlift
  3. max unbroken ring dip
  4. 1 power clean
  5. max unbroken ring row
  6. 1 squat clean
*Track total reps and max weights.
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
5 rounds for completion:
20 hollow rocks
20 jumping pull ups
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
2 hang snatch
*Build to heavy
B) EMOTM 10:00
1 oh squat from the rack
*Build to heavy
C) Optional after class
Snatch pulls @ 120% 1RM
5 x 2