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:-
- 12|10 Cal Bike|Row|Ski
- 12 Wall Balls
***Max Burpee Box Jumps in the time remaining each 2 min. interval***
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- 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)
- Every 2 min. – Clean Pull + Hang Power Clean
- Accessory
- Snatch Press from Bottom: Barbell – 10(3)
- 3 x :30 Weighted Plank Hold