Wednesday 8/23

WARM UP

5:00 tri pedal movement
3 rounds:
10 good mornings
10 hanging shrugs
10 ring support shrugs

SKILL

Handstand balancing
10:00 practice

WORKOUT OF THE DAY

15:00 AMRAP:
21 calorie row
15 kb swing
9 toes to bar

RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)

ANYWHEREX

SKILL

Glute ham hip extensions
5 x 10

WORKOUT

30:00 AMRAP:
400 meter run
200 meter db carry
100 meter sandbag carry
50 meter walking lunge
20 alternating db snatches

BARBELL

2 rounds BB warm up
-Accumulate 1:00 in front squat
-clean grip sots press 3 x 8

A) EMOTM 5:00
High hang snatch pull + high hang muscle clean + high hang squat clean
EMOTM 5:00
Mid hang clean pull + mid hang muscle clean + mid hang squat clean

B) Halting full clean
10 x 1 w/ 2 second pause below knee
*Build to 90% 1RM

C) Push press
5 x 5

D) Front squat
3 x max unbroken sets within 1:00 @ bw