Wednesday 4/17

WARM UP

3 rounds:
10 calorie bike
10 empty bar deadlift
3 rope climbs to standing

SKILL

EMOTM 10:00
7 deadlift @ 60% 1RM

WORKOUT OF THE DAY

For time:
21-15-9
Assault bike calories
3-2-1
Rope climb

*10:00 time cap.

BARBELL CLUB

3 rounds barbell warm up

EMOTM 20:00
A) 0-10:00
High hang power clean + mid hang power clean + full clean

B) 10:00-20:00
1 full clean and jerk

C) Push jerk from rack
5 x 3

D) Front squat
5 x 3 @ 100% + 1RM clean