WARM UP
3 rounds:
10 overhead squats
10 kip swings
100 single unders
SKILL
Sandbag lunges
5 x 10
WORKOUT OF THE DAY
10:00 AMRAP:
5 to 1
Snatch
Thruster
Bar muscle up
RX: (95/65)
55+: (75/55)
Lv2: (155/105)
*Scale BMU to chest to bar or pull up variation.
ANYWHEREX
SKILL
Turkish getups
5x 1 each side
WORKOUT
20:00 AMRAP with partner:
5 team tire flips
50 push ups
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + mid hang squat snatch
B) Power snatch
3, 3, 2, 2, 1, 1, 1, 1
C) EMOTM 10:00
Clean pull + low hang power clean + jerk
D) Squat clean & jerk
3, 3, 2, 2, 1, 1, 1, 1