WARM UP
3 rounds:
10 hanging shrugs
10 kip swings
100 single unders
SKILL
Bar muscle up technique
10:00 practice
WORKOUT OF THE DAY
9:00 AMRAP:
3 deadlift
3 bar facing burpees
3 bar muscle up
RX: (275/185)
55+: (225/155)
LV2: (315/205)
ANYWHEREX
SKILL
EMOTM 10:00
10 Russian KB swings
WORKOUT
5 rounds for time:
20 wall ball
20 push ups
400 meter run
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Muscle snatch + hang squat snatch
B) Establish 1RM power snatch
C) EMOTM 10:00
Muscle clean + pause jerk
D) Establish 1RM power clean + jerk