Today’s Workout

  • Warm Up
    • 12 Groiners w/ T Spine Opener
    • 12 Infant Squats
    • :30 Bike|Ski|Row
    • 12 Squat Thrusts
    • 12 Step Ups
    • 12 Tempo Air Squats
    • :30 Bike|Ski|Row
    • 12 Burpees
    • 12 Box Jumps
    • 12 Shoulder to Shoulder Medball Thrusters
    • 6 Burpee Box Jumps
  • Conditioning – “Lay Miserables”
    Every 2 min. for 10 Rounds – Alternate between:

      1. 12|10 Cal Bike|Row|Ski
      2. 12 Wall Balls
        ***Max Burpee Box Jumps in the time remaining each 2 min. interval***
  • Accessory
    4 Sets

    • 1:30 Single Arm Front Rack March (Alternate arms at :45)
    • :30 Rest

Barbell

  • Lifts
    • Every 2 min. – Clean Pull + Hang Power Clean
      • 50% – 1 + 2
      • 55% – 1 + 2
      • 60% – 1 + 2
      • 65% – 1 + 2
      • 70% – 1 + 2(3)
    • 20 min. – Snatch Deadlift + Snatch
      • 50% – 1 + 3
      • 60% – 1 + 3
      • 65% – 1 + 3
      • 70% – 1 + 3(3)
  • Accessory
    • Snatch Press from Bottom: Barbell – 10(3)
    • 3 x :30 Weighted Plank Hold