10/27/21: Wednesday

Today’s Workout

Warm Up

• :40 Jump Rope
• 10 Groiners w/ T Spine Opener
• 15 Glute Bridges
• 20 Air Squats
• 10 DB Strict Presses
• :40 Jump Rope
• 10 DB Push Presses
• 10 DB Front Squats
• :30 Jump Rope
• 2-3 x 5 DB Thrusters (build to strength weight)

Strength
EMOM 10

• 5 Heavy DB Thrusters (same weight throughout)

Conditioning – “Double Bubble”
For Time

• 50 Wall Balls
• 150 Double Unders
• 35 Wall Balls
• 105 Double Unders
• 20 Wall Balls
• 60 Double Unders

Accessory
3 Sets

• 15 Tempo Dual DB Skull Crushers

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Barbell

• Lifts
  • E:75 x 6: Snatch Pull + Hang Power Snatch:
    • 55% – 2 + 2(2)
    • 65% – 2 + 2(2)
    • 70% – 2 + 2(2)
  • Clean Pull + Clean + Split Jerk:
    • 60% – 1 + 1 + 2
    • 65% – 1 + 1 + 2
    • 70% – 1 + 1 + 2
    • 75-85% – 1 + 1 + 2(4)
• Accessory
  • Anderson Squat (Jerk position):
    • 100-115% – 5(3)