Wednesday 9/18

WARM UP

5:00 pizza delivery

3 rounds:
10 kip swings
10 meter toy soldiers
10 push ups

SKILL

Headstand technique
10:00 practice

WORKOUT OF THE DAY

Complete 2 rounds within 2:00:
2 deadlift
2 burpees
2 chest to bar pull ups

RX: (225/155)
55+: (155/105)
Lv2: (275/185)

*If successful, athletes add 2 reps per exercise and immediately extend the time cap an additional 2:00. Continue in this fashion until failure to complete. Score total reps completed.

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

100 meter bear crawl
100 meter walking lunge
100 meter crab walk
100 meter walking lunge
100 meter bear crawl

BARBELL CLUB

3 rounds barbell warm up

A) 1 1/4 front squat
5 x 5 @ light/medium weight

B) EMOTM 15:00
1 high hang squat clean & jerk

C) Clean grip deadlift + clean pull
5 x 1

D) Strict press
5 x 5