04/07/21: Wednesday

Today’s Workout

Warm Up

  • Banded Walks (F|B|R|L|Skater) + 5 Squats
  • 2 Sets – :30 On|:30 Off
    • Front Squats (2-Thrusters)
    • Ring Rows

Strength
EMOM 10

  • 3 Front Squats (Taken from the ground)

Conditioning –“Dozen it Make You Feel Better?”
For Time

  • 12 Pull Ups (crx: CTB or 6 Bar MU)
  • 12 Wall Balls
  • 12 Pull Ups
  • 24 Wall Balls
  • 12 Pull Ups
  • 36 Wall Balls
  • 12 Pull Ups
  • 48 Wall Balls
  • 12 Pull Ups

Accessory

  • Collect 4 min. in a Wall Sit
  • Collect 2 min. in a Handstand Hold

Barbell

  • Lifts
    • EMOM 8: Snatch Lift Off + Power Snatch (into OHS from Catch):
      • 40% – 2 + 3(2)
      • 45% – 2 + 3(2)
      • 50% – 2 + 3(2)
      • 55% – 2 + 3(2)
    • Clean + Split Jerk (Pause :02 in split):
      • 40% – 2 + 2
      • 50% – 2 + 2
      • 55% – 2 + 2
      • 60% – 2 + 2(2)
      • 65% – 2 + 2(3)
  • Accessory
    • Clean Pull from Deficit:
      • 95% – 105% – 5(3)
    • Russian Twists:
      • 35-50 – 20(3)