Wednesday 10/6

WARM UP
400 meter run
3 rounds:
10 kip swings
10 push ups
10 hollow rocks
SKILL
EMOTM 5:00
:10 hanging L sit
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
15 toes to bar
15 floor press
15 deadlift
RX: BW
55+: 3/4 BW
*Inside work can be partitioned any way each round.
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
For time:
7k row
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull 5 x 1
😎 High hang clean + mid hang clean + full clean
*Build to heavy, all unbroken.
C) EMOTM 10:00
1 jerk from the rack @ 80% 1RM
D) Front squat
5 x 5