Wednesday 3/6

WARM UP

5:00 pizza delivery

3 rounds:
10 sots press
10 meter walking lunge

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

38 rounds for time:
1 snatch deadlift
1 hang snatch
1 oh squat

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

*30:00 time cap.

ANYWHEREX

SKILL

Sumo deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
20 box step overs
20 ring rows
20 russian twist
200 meter run

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 20:00
1) 5 clean grip deadlift
2) 5 hang clean pull
3) 3 power clean
4) 3 squat clean
*Build weight each full round

B) Front squat
5 x 3 with 10 second eccentric

C) Push jerk
5 x 5