Wednesday 1/13

WARM UP
EMOTM 10:00
5 hanging shrug
5 air squat
5 burpee

SKILL
Double under technique
*10:00 practice
WORKOUT OF THE DAY
“Karen by the Bar”
Elite/RX/Masters:
For time, partitioned any way:
150 wall balls (20/14)
50 bar muscle ups
*18:00 time cap
Scaled:
For time, partitioned any way:
150 wall balls (20/14)
50 pull ups
*18:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) Clean grip deadlift
5 x 3
B) EMOTM 10:00
High hang clean + low hang clean + jerk
*build to heavy
C) Establish 1RM:
3 clean + 1 jerk
D) Push press
5 x 4