WARM UP
3 rounds:
5 wall walks
10 ring rows
15 medball squat cleans
SKILL
Handstand shoulder taps
*accumulate 50-100 taps
WORKOUT OF THE DAY
For time:
30 meter dumbbell overhead walking lunge
100 double unders
50 wall balls
10 rope climbs
50 wall balls
100 double unders
30 meter dumbbell overhead walking lunge
RX: (50/35)
55+: (40/20)
LV2: (80/55)
*20:00 time cap.
ANYWHEREX
SKILL
Hang clean technique
5 x 5
WORKOUT
20:00 AMRAP:
100 meter sled push
20 kb swings
20 box jumps
BARBELL
3 rounds barbell warm up
A) EMOTM 10:00
Power snatch + high hang squat snatch @ 75% +
B) OH squat
5 x 3
C) EMOTM 10:00
Power clean + Low hang squat clean & jerk @ 75% +
D) Clean grip deadlift
5 x 3