Wednesday 10/28

WARM UP
3 rounds:
10 ring swings
10 meter straight leg bear crawl
10 meter walking lunge
SKILL
Skin the cat
5 x 2
WORKOUT OF THE DAY
For time:
20 wall walks
80 DB walking lunges
20 handstand push ups
80 DB box step overs
20 meter handstand walk
RX: (50/35) (24/20 inch)
55+: (40/20) (24/20 inch)
*RX standard for wall walk is chest from the ground to the wall. Athletes must return to the ground under control. Standard for step overs is both feet off box to both feet on top of box. No hip or knee extension is required. One dumbbell per athlete, same weight for both movements. Scale handstand walk to 60 meter bear crawl. 20:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
High hang pull + mid hang clean and jerk
B) 10:00 build to heavy full clean and jerk
C) **OPTIONAL**
Front squat
5 x 5