05/12/21: Wednesday

May Events:
Bring a Friend Saturdays – Westfield / Berkeley Heights
Small Group Nutrition Coaching – 5/17 – 6/13
MDW Social – Sat, May 29 @ 3pm

Today’s Workout

Warm Up

• 200 m Jog
• 10 Press Ups
• 10 Standing Knee Pulls
• 10 Standing Quad Pulls
• 10 Hollow to Superman
• 10 Lemon Squeezes
• 10 Step Ups
• 10 Scap Pull Ups
• 10 Kip Swings
• 10 Box Jumps
• 200 m Run
• 5 Toes to Bar

Conditioning –“A Toe-ken of My Up-Reach-iation”
AMRAP 25

• 10-15 Unbroken Toes to Bar
• 15 Box Jumps (24″|20″)
• 200 m Run
• 1 min. Rest

Accessory

• 400 m Suitcase Carry (Alt. as desired)

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Barbell

• Lifts
  • EMOM 8: Front Squat + Jerk Dips:
    • 70% – 2 + 2(2)
    • 80% – 2 + 2(2)
    • 85% – 2 + 2(2)
    • 90% – 2 + 2(2)
  • Snatch + OHS:
    • 50% – 2 + 1
    • 60% – 2 + 1
    • 70% – 2 + 1
    • 75% – 2 + 1
    • 80% – 2 + 1(3)
• Accessory
  • Snatch RDL:
    • 105% – 110% – 3(3)
  • Weighted V Ups:
    • 3×20