02/10/21: Wednesday

Nutrition Challenge starts 2/15/21!  Please reference the email that went out for further information.  Contact [email protected] if you have any questions.

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Today’s Workout

• Warm Up
  • :30 Jump Rope
  • 15 Straight Leg Sit Ups
  • 10 Single Arm Rows (Each Arm)
  • :30 Jump Rope
  • 15 Lemon Squeezes
  • 10 Single Arm Rows (Each Arm)
  • :30 Jump Rope
  • 10 Scap Pull Ups
  • 5 Knees to Elbows

• Conditioning – “Core-y On My Wayward Spun”
  EMOM 24
  • 50-75 Double Unders
  • 10-15 Strict Knees to Elbows
  • 15 Single Arm Rows (R)
  • 15 Single Arm Rows (L)

• Accessory
  3 Sets
  • 20 KB Side Bends (Each Side)
  • Tabata – Side Plank (Alternating)

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Barbell

• Lifts
  • Every 1:30 – Snatch Pull + Power Snatch
    • 30% – 1 + 2
    • 40% – 1 + 2
    • 50% – 1 + 2
    • 55% – 1 + 2
    • 60% – 1 + 2(3)
  • 20 min. – Clean + Jerk (Hold :02 in Split)
    • 50% – 2 + 2
    • 55% – 2 + 2
    • 60% – 2 + 2
    • 65% – 2 + 2(4)
• Accessory
  • Clean Pull (Slow Lower): 90% – 6(3)
  • 3 x 12 Alt. V Ups