WARM UP
3 rounds:
10 P bar swings or :10 L sit hold
10 kip swings
10 overhead squats
10 good mornings
SKILL
EMOTM 10:00
1 wall climb
or
1 rope climb
WORKOUT OF THE DAY
20:00 AMRAP:
3 squat snatches
6 HSPU
9 power cleans
12 pullups
RX: (135/95)
55+: (95/65)
*Score is total reps completed
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
10 rounds for time:
1 wall climb or box jump over
10 abmat situps
1 cargo net climb or 3 rope climb to standing
10 hollow rocks
*30:00 time cap
BARBELL
Barbell Warmup
accumulate 1 min in Front squat
4×5 snatch grip sots press
A) 1RM Low hang squat snatch *no misses **drop 20% and do 1×2
B) front squat 3×10 @ 70%
C) clean pulls 3×5 @ 90%
D) FFE Reverse Lunges 3×10/leg
Db floor press 3×10 w/4 sec eccentric