Wednesday 2/24

WARM UP
3 x rolling 100 meter row
*Every meter +/- 100 equals 3 ring swings + 3 goblet squats
SKILL
Skin the cat
5 x 3
WORKOUT OF THE DAY
For time:
4 rounds:
10 strict press
20 pull ups
30 medball front squat
500 meter row
RX: (95/65) (20/14)
55+: (75/55) (20/14)
Lv2: perform a 5th round, but with 2k row to finish
*35:00 time cap.
ANYWHEREX
SKILL
Push jerk technique
5 x 5
WORKOUT
1:00 work/:30 rest for 30:00:
100 ring rows
100 push ups
100 sit ups
100 squats
BARBELL CLUB
3 rounds barbell warm up
A) 5 rounds:
Snatch grip deadlift + snatch pull
B) EMOTM 10:00
1 power snatch + 1 oh squat
C) EMOTM 10:00
1 squat snatch
D) Snatch grip bent row
3 x 10