WARM UP
EMOTM 10:00
:30 bear crawl
:30 burpees
SKILL
Rope climb technique
10:00 practice
WORKOUT OF THE DAY
4 rounds for time:
200 meter run
25 pull ups
10 clean and jerk
RX: (135/95)
55+: (95/65)
LV2: (synchro c2b/synchro c&j)
ANYWHEREX
SKILL
Rope climb technique
10:00 practice
WORKOUT
3 rounds for time:
800 meter run
800 meter row
40 calorie assault bike
*40:00 time cap.
BARBELL
3 rounds barbell warm up
A) EMOTM 10:00
1 power snatch @ 75-80%
B) Deficet Snatch pulls
5 x 3
C) EMOTM 10:00
1 power clean & jerk @ 75-80%
D) Front squat + jerk
5 x (3 +1)