Wednesday 1/16

WARM UP

3 rounds:
5 kip swings
10 push ups
15 squats

SKILL

Bar muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00
1) 5 floor press
2) 5 back squat
3) 5 strict pull up

*Use squat racks for back squats only and share stations. Build weight throughout, score highest successful loads.

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

EMOTM 30:00
1) 3 wall walks
2) 15 hollow rocks
3) 15 Russian kb swings

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
High hang snatch pull + Low hang power snatch

B) 12:00 to build to 1RM snatch

C) EMOTM 10:00
High hang clean pull + low hang power clean

D) 12:00 to build to 1RM clean and jerk