Wednesday 11/18

WARM UP
3 rounds:
10 cal bike
:30 wall facing squat
10 kip swings
SKILL
EMOTM 10:00
1 back squat
*Start at approximately 70% 1RM and build to heavy.
WORKOUT OF THE DAY
3 x 1:00 rounds for reps:
Thrusters
Box jump overs
Pull ups
Overhead squats
Calorie bike
RX: (95/65)
55+: (75/55)
*Rest 1:00 after completing one set at each station. Score total reps.
ANYWHEREX
SKILL
Power clean technique
5 x 5
WORKOUT
1 to 10 for time:
Rope climb to standing
Calorie assault bike
Box jump
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
Strict press + push press + push jerk
B) EMOTM 5:00
1 high hang squat clean & jerk
C) EMOTM 5:00
1 mid hang squat clean & jerk
D) EMOTM 5:00
1 full clean & jerk
E) OPTIONAL
Front squat
5 x 2