Shoulders stay forward of the barbell until the bar reaches mid-thigh!

IN-GYM WORKOUT for Wednesday 4/14/2021

Preparation

Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36

then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball

MetCon

AMRAP in 10:00
10 pullups
20 pushups
30 slam ball

rest then

AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees

Post both scores (total reps) to whiteboard.

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