Wednesday 7/22

WARM UP
EMOTM 10:00
5-10 burpees with quarter turn
SKILL
15:00 to complete:
10 to 1 back squat
*Build to heavy
WORKOUT OF THE DAY
For time:
20 burpee bar muscle ups
1000 meter row
21-15-9
Shoulder to overhead
Pull up
RX: (135/95)
55+: (95/65)
*20:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Snatch pull + hang squat snatch
B) 10:00 build to heavy snatch
C) 20RM back squat