09/15/21: Wednesday

Today’s Workout

Warm Up

• 3 Sets
  • 5 Press Ups + Down Dog
  • 10 Bird Dogs
  • 10 Scap Pull Ups
  • 10 Lemon Squeezes
• 3 Sets
  • :30 Row|Ski|Bike
  • 10 DB Hang Power Snatches (Light)
  • 5 Strict Hanging Knee Raises (up to hip>sternum>arm pit)

Conditioning – “Descend-iary Bomb”
AMRAP 30

• 50 Cal Row|Ski|Bike
• 40 DB Hang Power Snatches (Alt)
• 3 Rope Climbs
• 1 min. Rest
• 40 Cal Row|Ski|Bike
• 30 DB Hang Power Snatches (Alt)
• 2 Rope Climbs
• 1 min. Rest
• 30 Cal Row|Ski|Bike
• 20 DB Hang Power Snatches (Alt)
• 1 Rope Climbs
• 1 min. Rest

Accessory
4 Sets – :40 On|:20 Off

• Tempo Banded Tricep Extensions

Barbell

• Lifts
  • E:90 x 6: Overhead Squats (Rack):
    • 50% – 5(2)
    • 55% – 5(2)
    • 60% – 5(2)
  • Low Hang Clean + Split Jerk:
    • 50% – 2 + 2
    • 55% – 2 + 2
    • 60% – 2 + 2(4)
• Accessory
  • Clean Deadlifts:
    • 90% – 5(3)
  • Dual DB Bent Over Rows:
    • 25-50 – 10(3)