Wednesday 3/7

WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 equals:
1 good morning
1 burpee
1 overhead squat

SKILL

EMOTM 10:00
1 rope climb

WORKOUT OF THE DAY

10 rounds for time:
9 deadlift
6 power clean
3 squat snatch

RX: (135/95)
55+: (95/65)
Lv2: (205/135)

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

For time with partner:
3000 meter row
300 meter bear crawl
30 wall walks
3 rope climbs

*Must be completed in order, only one athlete working at a time. Rotate whenever.

BARBELL

3 rounds barbell warm up

A) EMOTM 10:00
Push press + split jerk
*Build weight throughout

B) 2 high hang clean pull + high hang squat clean + jerk

C) Front squat
5 x 5

D) Clean lift off
5 x 3 @ 120%+