Wednesday 8/9

WARM UP

3 rounds:
2 wall walks
10 ice skaters
20 meter broad jump

SKILL

EMOTM 10:00
Handstand wall hold
ODD: 1:00 work
EVEN: 1:00 rest

WORKOUT OF THE DAY 

7 rounds for time:
7 kb swings
7 burpee box jumps overs (24/20)

RX/55+: 24kg/16kg
Lv2: 32kg/24kg

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

10:00 AMRAP with partner:
10 V ups then rotate
*partner holds plank during set

10:00 AMRAP with partner:
10 superman then rotate
*partner holds hollow during set

BARBELL

2 rounds barbell warm up

Accumulate 1:00 in front squat
3 x 8 clean grip sots press

A) EMOTM 10:00
1 high hang clean + 1 full clean + jerk
*Build to 80% 1RM

B) 10:00 to establish new 1RM clean and jerk

C) Clean lift off + clean pull
5 x 2 @100%+

D) Push press
5 x 3