Wednesday 2/26

WARM UP

5 x rolling 200 meter row

*Every meter +/- 200 equals 2 air squats and 2 good mornings.

SKILL

EMOTM 10:00

10-15 wall balls

WORKOUT OF THE DAY

EMOTM 20:00

1) max calorie row

2) rest

3) AMRAP kb swing

4) rest

RX: (24kg/16kg)

55+: (16kg/12kg)

*Score total calories + total kb swings

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00

1 clean pull + 6 second eccentric

B) 15:00 build to heavy

Power clean + hang squat clean + jerk

C) Strict press

5 x 5

D) Deadlift

1 x 20 @ 1RM part B

*Must be unbroken