WARM UP
3 rounds:
10 hanging shrugs
10 alternating sprinters lunge with rotation
10 empty bar snatch grip push press
SKILL
Bar muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
For time:
200 meter farmers carry
20 snatches
20 bar muscle ups
RX: (24kg/16kg) (135/95)
55+: (16kg/12kg) (115/75)
Lv2: (32kg/24kg) (165/110)
*Must complete work in order. All snatches are from the floor, any style. 12:00 time cap.
POST WOD
10:00 trap and forearm focus
ANYWHEREX
SKILL
Back squat
5 x 5
WORKOUT
Complete 8 Tabata rounds for each exercise:
Russian kb swings
Ice skaters
Russian twists
Push ups
*Score lowest score for each exercise.