04/28/21: Wednesday

Today’s Workout

Warm Up

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

Conditioning –“My Chemi-Cal Row-mance”
4 Rounds For Time – 36 min. Time Cap

• 50|40 Cal Row|Ski
• 1:30 Rest
• 35|28 Cal
• 1:00 Rest
• 20|16 Cal
• :30 Rest

Accessory
5 Sets

• 15 Weighted Tempo Hip Bridges

---

Barbell

• Lifts
  • EMOM 8: Jerk (from rack – Pause in split):
    • 50% – 3(2)
    • 55% – 3(2)
    • 60% – 3(2)
    • 65% – 3(2)
  • Snatch + Low Hang Snatch:
    • 55% – 1 + 1
    • 60% – 1 + 1
    • 65% – 1 + 1
    • 70% – 1 + 1
    • 75% – 1 + 1(3)
• Accessory
  • Snatch RDL:
    • 105% – 110% – 5(3)
  • KB Side Bends:
    • 10×3 (Each)