WARM UP
5:00 bike, row, run
3 rounds:
10 snatch grip push press
10 meter toy soldier
10 kip swings
10 meter toy soldier
10 kip swings
SKILL
3 position snatch drill
*5 x 3 reps at each position, build to medium.
WORKOUT OF THE DAY
EMOTM 15:00
- 3 front squat (build to heavy)
- 15 pull ups
- 30 double unders
*Score total reps and top weight.
3 rounds for completion:
20 overhead walking lunges (45/35)
20 toes to rings
20 toes to rings
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
10:00 practice
WORKOUT
For time with partner:
50 synchro kb swings
1 mile farmers carry (alternating)
50 synchro kb swings
1 mile farmers carry (alternating)
50 synchro kb swings
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds, building to heavy:
Clean pull + power clean
B) 10 rounds, building to heavy:
Push jerk + split jerk (from rack)
C) 15:00 to establish 1RM power clean & jerk