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