WARM UP
5 rounds:
20 jumping jacks
10 air squats
5 ring swings
SKILL
Rope climb technique
10:00 practice
WORKOUT OF THE DAY
EMOTM 21:00
1) 50 double unders
2) 25 wall balls
3) 5 ring muscle ups
*Score total reps completed. Scale RMU to low ring turnovers.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 21:00
1) 5 wall walks
2) 10 goblet squats
3) 15 DB push press
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull + power snatch + full snatch
5 x 1 + 1 + 1
B) High hang squat snatch
Build to heavy
C) Clean pull + power clean + full clean
5 x 1 + 1 + 1
D) Mid hang squat clean + jerk
Build to heavy