Wednesday 6/17

WARM UP (0-10:00)
3 rounds:
10 Russian kb swings
10 hanging shrugs
10 calorie bike
SKILL (12:00-22:00)
EMOTM 10:00
:15 L sit hold
WORKOUT OF THE DAY (30:00-42:00)
15-10-5
Alternating KB clean + top down turkish getup
Chest to bar pull ups
RX: (24kg/16kg)
55+: (16kg/12kg)
*12:00 time cap.
CASH OUT (45:00-55:00)
3 x .10 mile bike sprints
*Rest as needed between sprints.
CLEAN UP (55:00-60:00)
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
1 full clean and jerk
B) 5 x 2 front squat from the rack
C) 5 x 3 hang clean pull