01/20/21: Wednesday

Today’s Workout

• Warm Up
  • EMOM 9
    • min. 1-4  8|6 Cal Row|Ski (5|3 Cal Bike)
    • min. 5-7  10|8 Cal Row|Ski (7|4 Cal Bike)
    • min. 8-9  12|9 Cal RowSki (9|6 Cal Bike)
  • 3 x :30 On|:30 Off
    • Jump Rope

• Conditioning – “Oar-Go-Nomic”
  Every 3 min. for 10 Rounds
  • 18|15 Cal Row|Ski -or- 15|12 Cal Bike
  • 50 Double Unders

• Accessory
  5 Sets
  • 5-10 Unbroken Power Snatches
    ***Empty Barbell/Very Light Weight – Work on breathing and cycling***

---

Barbell

• Lifts
  • Power Clean + Front Squat
    • 50% – 2 + 1
    • 60% – 2 + 1
    • 70% – 1 + 1(3)
  • Snatch + Overhead Squat
    • 50% – 2 + 1
    • 60% – 2 + 1
    • 65% – 2
    • 70% – 3(5)
• Accessory
  • Snatch Pull:  90% – 3(3)
  • 3 x 6 Russian Twists