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