Wednesday 4/24

WARM UP

For completion:
21-15-9
Calorie row
7-5-3
Rope climb to standing
3-2-1
Wall walk

SKILL

EMOTM 10:00
1 rope climb
*Advanced climbers start from seated.

WORKOUT OF THE DAY

10:00 row for max meters
Rest 3:00
10:00 to establish 1RM clean and jerk

BARBELL CLUB

3 rounds barbell warm up

A) 10:00 to build to 1 RM snatch grip deadlift

B) Snatch pull
5 x 3 @ 85% @ 1RM snatch grip deadlift

C) High hang squat snatch
7 x 1

D) Snatch grip push press
5 x 3