Wednesday 9/29

WARM UP
5:00 pizza delivery
3 rounds:
10 kip swings
10 push ups
10 meter broad jump
SKILL
EMOTM 10:00
6 floor press
*weight should be approximately 75% 1RM.
WORKOUT OF THE DAY
For time, partitioned any way:
30 bar muscle up
60 burpee
90 wall ball
*18:00 time cap. Score time or total reps completed.
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
EMOTM 15:00
:10 max wattage bike
:50 rest
BARBELL CLUB
3 rounds barbell warm up
A) Low hang clean pulls
5 x 3
😎 EMOTM 12:00
1 clean & jerk
C) Front squat
5 x 5
D) Bent row
3 x max