Wednesday 10/7

WARM UP
5:00 skipping rope
3 rounds:
10 partner medball squat + chest pass
10 hanging shrugs
SKILL
EMOTM 10:00
2 oh squat
*Build to heavy
WORKOUT OF THE DAY
12:00 AMRAP:
180 double unders
90 wall ball
30 bar muscle up
RX: (20/14)
ANYWHEREX
SKILL
Hang snatch technique
5 x 5
WORKOUT
3 rounds for time:
100 step ups
100 meter bear crawl
500 meter ski erg
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pulls
5 x 2
B) EMOTM 10:00
1 power snatch + 2 oh squat
C) OPTIONAL
High bar back squat
5 x 5