07/14/21: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• 10 Step Ups (Each)
• 30 Jumping Lunges
• :30 Handstand Hold (sub: Downward Dog Hold)
• 1 min. Row|Ski|Bike

Skill

• Split Jerk

Strength

• Build to a 1 RM Split Jerk

Conditioning – “Shin-ani-Gains” – Last done 2/7/21
For Time

• 25 – 20 – 15 – 10 – 5  Box Jump Overs (rx: 24″|20″)
• 500 – 400 – 300 – 200 – 100 m  Row|Ski (25-20-15-10-5 Cal Bike)

Accessory
3 Sets

• 10 Presses in the Split Position
• 10 Back Rack Split Squats (Each Leg)

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Barbell

• Lifts
  • EMOM 6: Power Snatch:
    • 50% – 2(2)
    • 55% – 2(2)
    • 60% – 2(2)
  • Clean (Low Blocks) + Jerk:
    • 55% – 2 + 2
    • 65% – 2 + 2
    • 70% – 2 + 2
    • 75% – 2 + 2(4)
• Accessory
  • Clean DL:
    • 105+% – 5(3)
  • 3 x 10 Weighted V Ups