Wednesday 4/7

WARM UP
3 rounds:
10 hanging shrugs
10 kip swings
10 oh squats
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
EMOTM 24:00
10 strict HSPU
5 oh squat
10 strict pull up
5 snatch grip bent row
RX: (115/75)
55+: (95/65)
Lv2: (155/105)
*Score total reps completed. Athletes may start at any station.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
30:00 AMRAP:
400 meter sled push
400 meter sandbag carry
400 meter farmers carry
400 meter run
BARBELL CLUB
3 rounds barbell warm up
A) Front squat + push jerk
5 x (2 + 1)
B) 20:00 build to heavy clean and jerk
C) Clean pulls
5 x 1
D) Half speed front squats
5 x 2