04/21/21: Wednesday

Today’s Workout

Warm Up

• Roll
  • T Spine|Glutes|Hamstrings|Calves|Quads
• EMOM 6
  • 1-2: 10|8 Cals
  • 3-4: 12|10 Cals
  • 5-6: 15|12 Cals

Conditioning –“A Row-ma Thigh-rapy”
AMRAP 30

• 30|24 Cal Row|Ski  or 21|17 Cal Bike
• :30 Rest
  ***Reset monitor each interval***

Accessory

• Collect 5 min. in a Wall Sit

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Barbell

• Lifts
  • EMOM 8: Drop Snatches (from rack):
    • 50% – 3(2)
    • 53% – 3(2)
    • 57% – 3(2)
    • 60% – 3(2)
  • Clean + Front Squat + Jerk:
    • 45% – 2 +1 + 2
    • 55% – 2 +1 + 2
    • 65% – 2 +1 + 2
    • 70% – 2 +1 + 2(4)
• Accessory
  • Clean RDL:
    • 100% – 105% – 4(3)
  • Bent Over Rows:
    • 6×3
  • Weighted Sit Ups
    • 6×3