Wednesday 11/20

WARM UP
5:00 handball
3 rounds:
10 push jerk
10 ring swings
10 piked push ups
SKILL
Split jerk drills from the rack
5 x 5
WORKOUT OF THE DAY
20:00 AMRAP:
5 rounds:
200 meter run
7 ring muscle ups
5 rounds:
200 meter run
7 HSPU
*Runs are worth 10, score total reps completed. Scale ring muscle ups to jumping muscle ups or low ring turnovers.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
For time:
40 wall balls
40 hollow rocks
40 calorie bike
40 hollow rocks
40 wall balls
*25:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) 10 rounds, building to heavy:
Snatch pull + power snatch
B) 15:00 to establish 1RM power snatch
C) Overhead squat
10 x 1, build to heavy