WARM UP
EMOTM 10:00
2 inch worm push ups
10 walking lunges
SKILL
Accumulate 3:00 of hollow body ring hang
WORKOUT OF THE DAY
20:00 AMRAP:
1 rope climb
10 push ups
15 goblet squats
RX: 24/16
55+: 16/12
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
20:00 AMRAP:
100 single unders
50 abmat situps
25 ring rows
BARBELL
2 rounds barbell warm up
Sots press 3 x 8
A) 5 x 2 high hang squat snatch
*Build to 70% 1RM
B) 10:00 to complete 5 rounds of the complex:
1 halting snatch pull + 1 hang power snatch + 1 full snatch
C) Deficit snatch grip deadlift
3 x 3
D) Back rack thruster (snatch grip)
3 x 5