Wednesday 1/6

WARM UP
5:00 pizza delivery
*Every dropped pizza equals 10 walking lunges and 10 push ups
SKILL
Overhead kb lunges
5 x 20 steps
WORKOUT OF THE DAY
EMOTM 28:00
  1. 20 alternating single arm Russian kb swing
  2. 10 strict HSPU
  3. 10 calorie ski erg
  4. 10 strict pull up
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Score total reps completed. Scale to piked push ups or box HSPU.
ANYWHEREX
SKILL
Push press technique
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
20 db thrusters
20 push ups
BARBELL CLUB
3 rounds barbell warm up
A) 5 rounds:
:30 at high hang clean position
:30 at mid hang clean position
:30 at low hang clean position
B) Clean pull
5 x 1
C) Build to heavy:
3 deadlift + 2 squat clean + 1 jerk
*Athletes may drop between reps
D) Front squat
5 x 2