Wednesday 9/19

WARM UP

Complete in any order:
800 meter run
30 calorie bike
30 burpees

SKILL

EMOTM 10:00
5 floor press

WORKOUT OF THE DAY

For time:
21-15-9
Calorie assault bike
3-2-1
Rope climb

ANYWHEREX

SKILL

Strict press technique
5 x 5

WORKOUT

Death by…

2 goblet squat
then
2 kb swings

*Athletes perform goblet squats until failure to complete prescribed reps. Immediately following failed round, they initiate the kb swings.

BARBELL CLUB

3 rounds barbell warm up

A) E2MOTM 20:00
3 squat snatch

B) E2MOTM 20:00
3 squat clean + 1 jerk

C) Deadlift
5 x 3 w/ 5 second eccentric