Wednesday 9/25

WARM UP

3 rounds:
3 rope climbs to standing
10 front squats
10 broad jumps

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

3 rounds for time:
10 squat cleans
10 box jump overs
1 rope climb
400 meter run

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

*20:00 time cap.

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

50-40-30-20-10 with partner:
Assault bike calories
Ring rows
400 meter run

BARBELL CLUB

3 rounds barbell warm up

A) Snatch pulls

5 x 2

B) Power snatch

5 x 1

C) Clean pulls

5 x 2

D) Power cleans

5 x 1