Wednesday 4/14

WARM UP
For completion:
30 calorie bike
20 hanging shrugs
20 ring rows
400 meter run
SKILL
Pegboard practice
*5 ascents
WORKOUT OF THE DAY
3 mile assault bike for time
BARBELL CLUB
3 rounds barbell warm up
A) Snatch grip dead + snatch pull
5 x 1
B) EMOTM 15:00
Snatch deadlift + hang snatch + oh squat
*Build to heavy
C) Strict snatch press
5 x 5
D) Oh squat
1 x 20