Wednesday 10/23

WARM UP
5 x rolling 100 meter row
*Add 10 meter each round. For every meter +/- the target, perform 10 meter bear crawl. Max penalty of 5 meters.
SKILL
Double under technique
*10:00 practice
WORKOUT OF THE DAY
For time:
40 calorie row
30 hang snatches
20 meter handstand walk
10 bar muscle ups
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
1 mile sled push
1 mile sandbag carry
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds for technique:
1 hi hang clean
1 mid hang clean
1 low hang clean + jerk
B) EMOTM 10:00
1 clean & jerk (athlete choice of position)
C) Strict press
5 x 5
D) Clean pulls
5 x 1 @ 120%