WARM UP
800 meter run
3 rounds:
5 wall walks
10 kip swings
15 empty bar deadlifts
SKILL
EMOTM 10:00
10 meter handstand walk
WORKOUT OF THE DAY
Against a 3:00 clock:
200 meter run
10 deadlift
10 toes to bar
*Add 2 deadlift & 2 toes to bar each round until failure to complete in allowed time. Athletes may bank time each round.
RX: (275/185)
55+: (185/125)
ANYWHEREX
SKILL
EMOTM 10:00
10 perfect wall balls
WORKOUT
30:00 AMRAP with partner:
4 x 50 meter sled push
100 kb swings
4 x 50 meter walking lunge
100 push ups
BARBELL
2 rounds barbell warm up
3 x 8 jerk grip sots press
Accumulate 1:00 in jerk grip oh squat
A) EMOTM 10:00
3 x 1 perfect clean pulls
*Reset each rep. Build to 100+% 1RM clean
B) Power clean & jerk
5 x 2
*Build to heavy double
C) High hang squat clean
5 x 2 @ 80% 2RM power clean
D) 100 barbell bent row
*Every broken set perform 10 ring dips