06/09/21: Wednesday

Today’s Workout

Warm Up

• 200 m Jog
• 5 Press Ups
• 10 Glute Bridges
• 5 Infant Squats
• 10 Cossack Squats
• 5 Tempo Back Squats
• 10 Back Squats
• 200 m Run

Strength

• Build to a Heavy 10 Rep Back Squat (No more than 3 attempts)

Conditioning – “Harry Trotter and the Goblet of Thigh-r”
AMRAP 15

• 200 m Run
• 10 Heavy Unbroken Goblet Squats
• :30 Rest
  ***If your final round begins any time before the 15 min. mark, finish the full round***

Accessory
5 Sets – :40 On|:20 Off

• Wall Sit (Weighted if able/desired)

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Barbell

• Lifts
  • EMOM 6: Power Clean + Push Jerk:
    • 50% – 2 + 2(2)
    • 55% – 2 + 2(2)
    • 60% – 2 + 2(2)
  • Snatch Deadlift + Low Hang Snatch:
    • 50% – 1 + 2
    • 60% – 1 + 2
    • 65% – 1 + 2
    • 70%+ – 1 + 2(5)
• Accessory
  • Snatch Pull (slow negative)
    • 90-100% – 4(3)
  • 3 x 10|10 DB Side Bends (as heavy as possible)