11/03/21: Wednesday

Today’s Workout

Warm Up

• 1 min. Jump Rope
• :30 Hollow Hold
• 20 Lunges
• 10 Press Up + Down Dog
• 1 min. Jump Rope
• 15 Straight Leg Sit Ups
• 10 Press in the Split
• 10 V Ups
• 10-15 Split Jerks

Strength
Every 1:30 for 8 Sets

• 2 Split Jerks (From the rack)

Conditioning – “Split V Soup”
AMRAP 14

• 30 Double Unders
• 20 V Ups (sx: Sit Ups)
• 10 DB Hang Split Snatches (Alt. arms)

Accessory
3 Sets

• 20 Cossack Squats (10 Each – weighted if able/desired)

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Barbell

• Lifts
  • E:75 x 6: Power Clean + Power Jerk:
    • 50% – 2 + 1(2)
    • 60% – 2 + 1(2)
    • 65% – 2 + 1(2)
  • Snatch:
    • 55% – 2
    • 65% – 2
    • 75% – 2
    • 80-90% – 1(5)
• Accessory
  • Snatch Deadlifts:
    • 100-115% – 5(3)
  • Weighted Sit Ups:
    • 25-35 – 12(3)