Wednesday 1/8

WARM UP

3 rounds:

3 wall walk

3 jump shrug

3 high pull

3 muscle clean

3 power clean

3 front squat

3 push press

SKILL

EMOTM 10:00:

10 meter handstand walk

WORKOUT OF THE DAY

20 rounds for time:

Clean

Hang squat clean

Thruster

RX: (95/65) (115/75) (135/95) (155/105)

55+: (75/55) (95/65) (115/75) (135/95)

Lv2: (135/95) (155/105) (185/125) (205/135)

*Perform 5 reps of the complex at each weight. 25:00 time cap.

SKILL

Rope climb technique

*10:00 practice

WORKOUT

3 x 250 meter row

2 x 500 meter row

1 x 1000 meter row

2 x 500 meter row

3 x 250 meter row

*All of these high intensity. Rest 1:00 between each effort. Score total time.