Wednesday 3/10

WARM UP
5:00 quadrupedal movement
3 rounds:
10 calorie row
10 calorie ski
10 wall ball
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
For time:
5 x 500 meter row/ski sprints
OR
5 x 50 wall ball shots
*Rest 1:00 between efforts. Score total time to complete.
BARBELL CLUB
3 rounds barbell warm up
A) 3 rounds for completion:
3 clean pull
3 high pull
3 muscle clean
3 power clean
3 jerk
B) EMOTM 20:00
1 squat clean + front squat + jerk
C) Clean pulls
5 x 1 @ 120% 1RM
D) Strict press
5 x 3