02/24/21: Wednesday

Today’s Workout

• Warm Up
  2 Rounds
  • 1 min. Row|Ski|Bike
  • 10 Step Ups (2-Box Jumps)
  • 10 Hand Release Push Ups
  • :30 Handstand Hold

• Conditioning – “Kippy Long Stockings”
  For Time
  • 500 m Row|Ski -OR- 1.2 km Bike
    5 – 10 – 15 – 20
    • Handstand Push Ups
    • Box Jumps
  • 1 km Row|Ski -OR- 2.4 km Bike
    20 – 15 – 10 – 5
    • Handstand Push Ups
    • Box Jumps
  • 500 m Row|Ski -OR- 1.2 km Bike

• Accessory
  10 Sets – :20 On|:10 Off
  • Banded Tricep Extensions

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Barbell

• Lifts
  • Every 1:30 – Power Snatch + Drop Snatch
    • 40% – 2 + 1(2)
    • 45% – 2 + 1(2)
    • 50% – 2 + 1(2)
    • 55% – 2 + 1
  • 20 min. – Clean + Front Squat = Jerk
    • 50% – 1 + 2 + 2
    • 60% – 1 + 2 + 2
    • 65% – 1 + 2 + 2
    • 70% – 1 + 2 + 2(4)
• Accessory
  • Clean Lift Offs: 100% – 6(3)
  • 3 x 10 Russian Twists