Wednesday 12/1

WARM UP
3 rounds:
400 meter run
10 oh squats
10 Russian kb swings
SKILL
Overhead squat technique
5 x 5
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
42 kb swings
12 ring muscle ups
*30:00 time cap
RX: (24kg/16kg)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
“Cindy”
20:00 AMRAP:
5 pull ups
10 pushups
15 air squats
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 snatch pull + 1 hang snatch pull
😎 Power snatch
7 x 1
C) Squat snatch
7 x 1
D) High bar back squat
5 x 5