Wednesday 12/19

WARM UP

10 x rolling 100 meter row
*Every meter +/- 100 equals 2 walking lunges and 1 burpee

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

8:00 AMRAP:
8 double DB squats
8 devil press

RX: (50/35)
55+: (40/20)

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

EMOTM until 150 calories
5 burpees
AMRAP calorie row

*30:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

A) Snatch grip push press
7 x 2

B) Build to heavy
High hang squat snatch

C) Front squat
7 x 2

D) Build to heavy
Squat clean