Wednesday 9/16

WARM UP
3 rounds:
200 meter run
10 kip swings
10 air squats
10 hollow rocks
SKILL
Double under technique
*10:00 practice
WORKOUT OF THE DAY
For time:
400 meter run
20 toes to bar
20 kb swings
800 meter run
40 push ups
40 goblet squat
1 mile run
80 situps
80 walking lunges
800 meter run
40 push ups
40 goblet squats
400 meter run
20 toes to bar
20 kb swings
RX: (24kg/16kg)
*40:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) Clean pull + mid hang clean pull
5 x 1
B) 10:00 build to heavy full clean
C) Front squat
3 x 5