WARM UP
3 rounds:
1:00 single unders
10 air squats
5 kicks to handstand
SKILL
Handstand walking
10:00 practice
WORKOUT OF THE DAY
4:00 AMRAP:
1 rope climb
2 squat clean
2:00 rest
6:00 AMRAP:
1 rope climb
2 squat clean
2:00 rest
8:00 AMRAP:
1 rope climb
2 squat clean
RX: (135/95) (155/105) (185/125)
55+: (95/65) (115/75) (135/95)
LV2: (185/125) (205/135) (225/155)
*Score is total reps completed.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
100 meter sled push
75 russian twists
50 goblet squats
25 KB swings
BARBELL CLUB
3 rounds barbell warm up
A) Power snatch
5 x 2 @ 75% 1RM
B) EMOTM 10:00
Power snatch + squat snatch
C) Power clean
5 x 2 @ 75% 1RM
D) EMOTM 10:00
1 Jerk from the rack