Wednesday 11/15

WARM UP

3 rounds:
10 calorie row
10 russian kb swings
10 alternating single leg kb deadlifts

SKILL

Atlas stone to shoulder
5 attempts

WORKOUT OF THE DAY

800 meter farmer carry
50 calorie row
400 meter farmer carry
40 calorie row
200 meter farmer carry
30 calorie row
100 meter farmer carry
20 calorie row

RX: (24kg/16kg)
55+: (16kg/12kg)

BARBELL

3 rounds:
10 meter quad pull
10 meter toy soldier
10 meter spider crawl
:30 front squat hold
10 sots press

A) EMOTM 10:00
Clean lift off + full clean + front squat
B) 10:00 to establish 1RM high hang clean & jerk
C) 10:00 to establish 1RM mid hang clean & jerk
D) 10:00 to establish 1RM full clean & jerk