Wednesday 1/20

WARM UP
EMOTM 10:00
3 deadlift
3 hang clean
3 shoulder to overhead
SKILL
Handstand holds
*Accumulate 4:00
WORKOUT OF THE DAY
“DT-ish”
5 rounds for time:
12 deadlift
9 hang clean
6 jerk
3 ring muscle ups
RX: (155/105)
ANYWHEREX
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
Death by choice:
Ice skater
Russian twist
Kb swing
Push ups
*Athletes pick two exercises and complete the “death by” sequence back to back
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull
5 x 2
B) EMOTM 10:00
Hang squat clean + push jerk + split jerk
C) Front squat
5 x 5
D) 100 strict press
*Every broken set perform 10 barbell lunges