WARM UP
EMOTM 10:00
10 air squats
10 kip swings
SKILL
Handstand push up technique
10:00 practice
WORKOUT OF THE DAY
18:00 clock…
3:00 AMRAP:
3 thrusters
3 bar muscle ups
3 bar facing burpees
6:00 AMRAP:
6 thrusters
6 c2b pull ups
6 bar facing burpees
9:00 AMRAP:
9 thrusters
9 pull ups
9 bar facing burpees
RX: (135/95) (115/75) (95/65)
55+: (95/65) (75/55) (65/45)
Lv2: (185/125) (155/105) (135/95)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
4 rounds for time:
500 meter row
20 walking lunges
20 ring rows
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch grip deadlift + mid hang power snatch + oh squat
B) Squat snatch
5 x 1 @ 90% +
C) EMOTM 10:00
Clean grip deadlift + hang power clean + jerk
D) Squat clean and jerk
5 x 1 @ 90% +