Wednesday 12/20

WARM UP

3 rounds:
1:00 partner mirror drill
10 wall balls
10 ring swings

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

For time:
1 mile medball carry
100 ring rows
1 mile medball carry

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
1:00 oh squat hold
10 sots press

A) EMOTM 10:00
1 full clean + 10 second hold at bottom + jerk
B) Build to heavy C&J for the day
C) Every :30 for 10:00
1 full clean & jerk @ 80% of day’s max
D) Clean pulls
3 x 5 @ 110%