06/16/21: Wednesday

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)
  • Accessory
    • Clean Lift Off + Clean Pull
      • 90-100% – 2 + 2(3)
    • 3 x 4-5 Weighted Pull Ups (as heavy as possible)