Wednesday 12/16

WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 equals 3 kb deadlift and 3 goblet squat. Max penalty of 5 meters.
SKILL
Ring dips
5 x (8-10)
WORKOUT OF THE DAY
EMOTM 16:00
Odd: 6 deadlift
Even: 12 calorie row
EMOTM 16:00
Odd: 3 squat clean
Even: 12 burpees
*Athletes can start on either EMOTM, depending on equipment.
ANYWHEREX
SKILL
Push press technique
5 x 5
WORKOUT
200 meter walking lunge
*Every broken set, complete 20 push ups
BARBELL CLUB
3 rounds barbell warm up
A) Push jerk
5 x 5
B) EMOTM 10:00
Mid hang clean pull + mid hang power clean + mid hang squat clean
C) 15:00 build to heavy 2 clean + 1 jerk (touch and go)
D) Clean pulls
5 x 1 @ 110% +