WARM UP
5:00 skipping rope
3 rounds:
10 snatch grip deadlift
10 hanging shrugs
5 ring swings
SKILL
Muscle up technique
Beginner:
EMOTM 10:00
0-5: 10 ring row to ribs
6-10: 2-4 jumping muscle ups
Advanced:
EMOTM 10:00
2-4 muscle ups
WORKOUT OF THE DAY
10:00 AMRAP:
30 double unders
10 snatches
RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
*If athletes get to final weight, complete AMRAP snatches. Score total reps completed.
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
E2MOTM 20:00
10 wall balls
10 push ups
AMRAP medball walking lunges
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 power clean + 1 squat clean + 1 jerk
B) Build to heavy clean and jerk
C) Front squat
5 x 3
D) Push press
5 x 1