Today’s Workout
Warm Up
- 5 Inchworm + Press Ups
- 2 Sets
- 15 Plate High Pulls
- 15 Ext. Rotations
- 15 Presses
- 3 Sets
- :30 Jump Rope
- S1-10 Single Arm Deadlift + High Pull (Each arm)
- S2-10 Single Arm Push Jerk (Each arm)
- S3-10 DB Snatch (Alt)
Strength
4 Sets – Unbroken Superset
- 10 – 8 – 6 – 4 – 2
- DB High Pulls
- DB Strict Presses
- 2-3 min. Rest
Conditioning – “Dumbb-o-Lashin’ Derby”
3 Rounds For Time
- 60 Double Unders
- 12 Heavy DB Snatches (Alt)
- 40 Double Unders
- 8 Heavy DB Snatches
- 20 Double Unders
- 4 Heavy DB Snatches
- 1 min. Rest
Accessory
4 Sets
- :10-:20 Chin Over the Bar Hold
- 10 Tempo Lying DB Pull Overs
Barbell
- Lifts
- E:90 x 6: Snatch Pull + Power Snatch:
- 55% – 1 + 2(2)
- 65% – 1 + 2(2)
- 70% – 1 + 2(2)
- Hang Clean + Push Jerk:
- 55% – 2 + 2
- 65% – 2 + 2
- 70% – 2 + 2
- 75% – 2 + 2
- 80% – 2 + 2(3)
- E:90 x 6: Snatch Pull + Power Snatch:
- Accessory
- Clean Pull (def):
- 105+% – 5(3)
- 3 x 20 Russian Twists
- Clean Pull (def):