Wednesday 4/18

WARM UP

For completion in any order:
50 meter bear crawl
50 meter duck walk
50 meter walking lunge

SKILL

Accumulate 5:00 in handstand hold

WORKOUT OF THE DAY

30:00 clock:
2 mile run
1 mile assault bike
800 meter row
AMRAP ring muscle ups

BARBELL

3 rounds barbell warm up

A) EMOTM 10:00
1 clean grip deadlift + 1 high hang squat clean + jerk

B) 15:00 clock:
Complete AMRAP of the following @ 75% 1RM
Power clean + squat clean + jerk

C) Split jerk from the rack
5 x 1

D) Barbell step ups
3 x 10 each leg (heavy)