WARM UP
3 rounds:
10 calorie row
10 deadlift
10 push press
SKILL
Handstand push up technique
10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
12 deadlift
9 hang clean
6 jerk
20 calorie row
RX: (155/105)
55+: (105/75)
Lv2: (205/125)
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
10 rounds for time with partner:
400 meter run
20 ring rows
*each partner performs 1 full round before tagging out.
BARBELL
NEW barbell WARM UP!!!
3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)
3 x 10 sots press (front)
A) EMOTM 10:00
High hang squat clean + 5 second pause in bottom
B) EMOTM 5:00
Full squat clean + 5 second pause in bottom
C) Build to heavy in 15:00:
2 RM squat clean & jerk (reset allowed)
D) Push press + front squat
3 x 5 + 5