Wednesday 12/9

WARM UP
3 rounds:
10 pvc snatch balance
10 hanging shrugs
10 push ups
SKILL
EMOTM 10:00
Hi hang snatch + mid hang snatch
*Use light to medium weight
WORKOUT OF THE DAY
9-15-21
Shoulder to overhead
Bar muscle up
RX: (115/75)
55+: (95/65)
Lv2: (155/105)
*15:00 time cap.
ANYWHEREX
SKILL
Strict press technique
5 x 5
WORKOUT
21-15-9
Calorie bike
Burpees
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Clean grip deadlift + mid hang clean pull + full clean & jerk
B) 20:00 build to heavy clean and jerk
C) Front rack split squat
5 x 5 each leg
D) Push press
5 x 3