Wednesday 9/15

WARM UP
3 rounds:
5 ring swings
10 air squats
200 meter run
SKILL
Skin the cat
5 x 3
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
2 tire flips
4 squat clean
6 toe to bar + bar muscle up
RX: (185/135)
55+: (155/105)
Lv2: (245/165)
*30:00 time cap.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
Death by wall ball
*Perform 1 additional repetition every minute on the minute until failure to complete. Score total repetitions.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 10:00
Hang power clean + hang squat clean
*Build to medium
😎 Squat clean & jerk
5 x 2 @ 80% 1RM
C) EMOTM 10:00
1 front squat @ 1RM