Wendesday 7/11

WARM UP

5:00 pizza delivery
3 rounds:
10 hanging shrugs
10 good mornings
10 oh squats

SKILL

Atlas stone to shoulder
10:00 practice

WORKOUT OF THE DAY

Against a 5:00 clock:
Complete 2 rounds:
10 bar muscle ups
10 snatches
10 bar facing burpees

*If athlete finishes before 5:00, they have until 10:00 to 2 rounds at 12 reps per exercise. Continue in this fashion until failure to complete. Athlete may bank time as they go. Scale BMU to most difficult version of a pull up.

RX: (75/55)
55+: (55/45)

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

20:00 AMRAP with partner:
5 rounds:
1:00 ring row
1:00 wall walk

*Partner A completes 2:00 then partner B completes 2:00. Score is total reps completed as a team, multiply wall walks by 3.

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
2 halting snatch (below knee)

B) Establish 1RM overhead squat

C) EMOTM 10:00
2 halting clean and jerk (below knee)

D) Clean grip deadlift
5 x 3