WARM UP
EMOTM 10:00
10 burpees + 1/4 turn
SKILL
KB windmill
5 x 5 each side
WORKOUT OF THE DAY
EMOTM 30:00
1) 20 ring row
2) 20 DB walking lunges (50/35)
3) 20 KB swings (24/16)
4) 20 double unders
5) 20 toes to bar
*Score total reps completed. Athletes can start at different stations.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
20 box step overs
20 abmat situps
20 push ups
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 & 1/4 front squat
B) Build to heavy:
Clean pull + low hang squat clean & jerk
C) Clean grip deadlift
5 x 3
D) Push press
5 x 3