Wednesday 4/3

WARM UP

800 meter run
3 rounds:
10 meter front rack lunge
10 calorie row
5 ring swings

SKILL

Squat prep
Shoulder/Ankle mobility

WORKOUT OF THE DAY

Part A)
10:00 max meter row

rest 3:00

Part B)
7:00 AMRAP:
5 to 1
Squat clean
Ring muscle up

RX: (225/155)
50-54: (185/125)
55+: (135/95)

ANYWHEREX

SKILL

Shoulder/ankle mobility
10:00 roll and stretch

WORKOUT

Part A)
10:00 max meter row

rest 3:00

Part B)
7:00 AMRAP:
5 to 1
Goblet squat
Rope climb to standing

BARBELL CLUB

3 rounds barbell warm up

A) Clean pulls
10 x 1 @ > 100% 1RM

B) 10:00 to establish 1RM power clean

C) EMOTM 10:00
3 push press + 1 jerk

D) Front squat
5 x 5