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)