WARM UP
EMOTM 10:00
Odd: 10 air squats
Even: 10 push ups
WORKOUT OF THE DAY
Complete for time in any order:
30 ring muscle ups
60 thrusters
90 burpees
RX: (115/75)
55+: (95/65)
*20:00 time cap.
BARBELL CLUB
3 round barbell warm up
A) EMOTM 5:00
1 high hang clean & jerk
B) EMOTM 5:00
1 mid hang clean & jerk
C) EMOTM 5:00
1 full clean & jerk
D) Clean pulls
5 x 1 @ 120% 1RM