Wednesday 2/17

WARM UP
5:00 skipping rope
3 rounds:
5 ring swings
5 ring holds (high and low)
SKILL
Ring muscle up progressions
*10:00 practice and drill
WORKOUT OF THE DAY
Each for time:
400 meter run
800 meter run
1 mile run
*Rest 3:00 between efforts. Score each run AND the cumulative total.
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip deadlift + mid hang snatch pull + high hang snatch
B) EMOTM 20:00
1 squat snatch @ 70% + 1RM
C) Snatch grip press
3 x 10