Wednesday 9/23

WARM UP
EMOTM 10:00
5 hanging shrugs
5 wall balls
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
5 rounds for time:
10 pullups
8 deadlifts
6 chest to bar
4 squat clean
2 bar muscle up
RX: (205/135)
55+: (155/105)
Lv2: (245/165)
*25:00 time cap.
ANYWHEREX
SKILL
Front squat
5 x 3
WORKOUT
10 to 1
Deadlift
Box jump over (24/20)
200 meter run
RX: (225/155)
BARBELL CLUB
3 rounds barbell warm up
A) Split jerk from rack
5 x 5
B) EMOTM 5:00
1 high hang squat clean & jerk
C) EMOTM 5:00
1 mid hang squat clean & jerk
D) EMOTM 5:00
1 low hang squat clean & jerk
E) **OPTIONAL**
Front squat
5 x 5

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