WARM UP
3 rounds:
5 wall walks
10 meter front rack lunge
15 PVC strict press
5 wall walks
10 meter front rack lunge
15 PVC strict press
SKILL
Handstand walking technique
*10:00 practice.
*10:00 practice.
WORKOUT OF THE DAY
EMOTM 30:00
- 1 snatch
- 2 power clean
- 3 front squat
*Build to heaviest load. Only add weight if successful at all three movements.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
5 x 5
WORKOUT
3 rounds for time:
30 jumping pull ups
30 wall balls
30 calorie bike
30 jumping pull ups
30 wall balls
30 calorie bike
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean pull + squat clean
Clean pull + squat clean
B) EMOTM 10:00
Power clean + jerk + power clean
*Reps must be done within :10 to count as complex
Power clean + jerk + power clean
*Reps must be done within :10 to count as complex
C) Push press
5 x 5
5 x 5
D) Deadlift
5 x 3
5 x 3