Wednesday 10/21

WARM UP
EMOTM 10:00
:30 run in place
5 burpees
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
30 deadlift
30 abmat situps
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*17:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
1/2 mile bike
400 meter run
BARBELL CLUB
3 rounds barbell warm up
A) High hang snatch pull
3 x 3
B) EMOTM 10:00
*Build to 1RM high hang snatch
C) Snatch grip bent row
3 x 10
D) **OPTIONAL**
OH squat
5 x 3