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