03/03/21: Wednesday

Today’s Workout

• Warm Up
  • 2 x Banded Walks + 5 Squats
  • 10 Good Mornings
  • 15 Back Squats
  • **Post Strength**
    3 Sets – :30 On|:15 Off
    • Jump Rope
    • Shoulder to Shoulder Medball Thrusters

• Strength
  •  Build to a Heavy 1 Rep Back Squat

• Conditioning –“Ain’t No Rest for the Whip-ed”
  5 Rounds For Total Reps
  • 1 min. Max Doubles
  • 1 min. Max Wall Balls
    ***Wall Balls and Double Unders counted separately***

• Accessory
  4 Sets – Superset
  • 20 DB Goblet Press
  • :40 Banded Tricep Extensions
  • Rest as Needed

---

Barbell

• Lifts
  • Every 1:30 – Power Clean + Power Jerk
    • 50% – 2 + 3
    • 55% – 2 + 3
    • 60% – 2 + 2(2)
    • 65% – 2 + 2(2)
    • 70% – 2 + 2
  • 20 min. – Snatch Liftoff + Snatch
    • 50% – 1 + 3
    • 60% – 1 + 3
    • 65% – 1 + 2(2)
    • 70% – 1 + 2
    • 75% – 1 + 2(3)
• Accessory
  • Snatch Pull: 105% – 5(3)
  • 3 x 15 V Ups