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)
- EMOM 8: Snatch Lift Off + Power Snatch (into OHS from Catch):
- Accessory
- Clean Pull from Deficit:
- 95% – 105% – 5(3)
- Russian Twists:
- 35-50 – 20(3)
- Clean Pull from Deficit: