Wednesday 5/4

WARM UP
10:00 dodgeball
3 rounds:
10 strict press
10 meter walking lunge
10 ring swings
SKILL
Split jerk from rack
5 x 3
WORKOUT OF THE DAY
Happy 30th Coach Ethan
“30 for 30”
30 ring muscle ups for time
*EMOTM (including first minute) buy in with 30 double unders. Athlete must complete 30 double unders every minute to remain RX, even if taking break from muscle ups. Scale RMU to jumping RMU or ring pull ups. 15:00 time cap.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
“Jackie”
1000 meter row
50 thrusters w/ empty bar
30 pull ups