WARM UP
800 meter run
3 rounds:
3 deadlift
3 jump shrug
3 muscle clean
3 power clean
3 strict press
3 push jerk
SKILL
EMOTM 15:00:
-
12 deadlift
-
9 hang clean
-
6 shoulder to overhead
*Must complete all 3 minutes at the same weight to advance. Build to heaviest weight.
WORKOUT OF THE DAY
For time:
1 mile run
30 bar muscle ups
*Scale BMU to hardest version of a pull up. 20:00 time cap.