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