Wednesday 12/6

WARM UP

1:00 bear crawl
1:00 duck walk
1:00 crab walk
1:00 frog hop

SKILL

10:00 to establish 1RM back squat

WORKOUT OF THE DAY

“Fran”
21-15-9
Thrusters
Pull ups

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

5 rounds for time:
500 meter row
15 burpees
5 wall walks

BARBELL – Testing Day

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) 30:00 to establish 1RM Clean and Jerk

B) EMOTM 10:00
2 clean pulls @ 110% 1RM