2.7.21 Workout of the Day

Sunday Open Gym 930-11 AM

0-20 min :500/400 m row+ 12 double DB box step overs 50/35s+9 pull-ups +6 squat cleans 135/95

20-28 min rest

28-40 min :Heavy hang clean+front squat+jerk

40-45 minute rest

45-60 min

Gymnastics Work:Muscle up work or handstand walks or peg board.

Scaled

0-20 minutes

400/300 row or ski +12 goblet step ups with weight of choice

9 ring+rows or strict box pull-ups

6 power cleans 95/65 or weight of choice

20-28 minute rest

28-40 min

Heavy hang clean + front squat+ jerk

40-45 rest

45-60 min

5 minutes pick your skill and maintainable reps

Into

10 minute emom

Of that skill