Wednesday 10/16

WARM UP

EMOTM 10:00
:20 bear crawl
2 wall walks

SKILL

Handstand walking technique
10:00 practice

WORKOUT OF THE DAY

10 to 1
Bar muscle up
Kb swing
400 meter run

RX: (32kg/24kg)
55+: (24kg/16kg)

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

5k row for time

BARBELL CLUB

3 rounds barbell warm up

A) Clean lift off w/ 3 second pause
5 x 1

B) Clean pull (straight arms)
5 x 1

C) EMOTM 10:00
1 squat clean & jerk

D) Front squat
5 x 3