Today’s Workout
Warm Up
- 300 m Jog
- 25′ Walking Lunges
- 25′ Toy Soldier
- 25′ Side Shuffle (x2)
- 25′ High Knees (x2)
- 25′ Butt Kickers (x2)
- 15 Ring Rows
- 10 Hanging Knee Raises
- 300 m Run
Conditioning –“Loop, Swoop, and Pull”
10 Rounds For Time
- 300 m Run
- 3 Rope Climbs
Accessory
4 Sets – Superset
- 15 DB Arnold Presses (Slow negative)
- 15 Strict High Pulls (Slow Negative)
Barbell
- Lifts
- EMOM 6: Drop Snatch:
- 50% – 3(2)
- 55% – 3(2)
- 60% – 3(2)
- Clean + Front Squat + Jerk:
- 50% – 1 + 2 + 1
- 60% – 1 + 2 + 1
- 65% – 1 + 2 + 1
- 70%+ – 1 + 2 + 1(5)
- EMOM 6: Drop Snatch:
- Accessory
- Clean Lift Off + Clean Pull
- 90-100% – 2 + 2(3)
- 3 x 4-5 Weighted Pull Ups (as heavy as possible)
- Clean Lift Off + Clean Pull