Wednesday 11/14

WARM UP

3 rounds:
1:00 row
1:00 squat hold
1:00 overhead hold (empty bar)

SKILL

EMOTM 10:00
3 front squat @75-80% 1RM

WORKOUT OF THE DAY

For time:
500 meter row
50 empty bar strict press
5 rope climbs
50 empty bar push press
500 meter row

*Scale rope climbs to 15 climbs to standing.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

5 rounds for time:
200 single unders
40 situps
20 ring rows

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
Muscle snatch + sn grip push press + snatch balance

B) Establish 1RM OH squat

C) EMOTM 10:00
Muscle clean + push press + split jerk

D) Build to heavy power clean and jerk