Today’s Workout

Warm Up

  • :30 On|:15 Off
    • Hollow Hold
    • Superman (reps)
    • Straight Leg Sit Ups
    • Lunges (R)
    • Lunges (L)
    • 5 Scap Pull Ups + Kip Swings
  • 2 min. Row|Ski|Bike
  • 5 Power Clean to Back Rack
  • 10 Back Rack Lunges (Alt.)
  • 5 Toes to Bar

Conditioning – “Four Sore and Seven Rears Ago”
4 Rounds For Time

  • 1 km|800 m Row|Ski (2.4|2 km Bike)
  • 25 Toes to Bar
  • 20 Back Rack Lunges (rx: 95#|65#  crx: 135#|95#)
    ***NO dropping bars from the back rack***

Accessory
3 Sets

  • 12 Cossack Squats (Weighted if able/desired)
  • 15 Glute Bridges (Weighted if able/desired)

Barbell

  • Lifts
    • E1:00 x 6: Jerk Dip + Jerk (rack):
      • 50-60% – 1 + 2(2)
      • 60-70% – 1 + 2(2)
      • 70-80% – 1 + 2(2)
    • Snatch (blocks):
      • 50% – 2
      • 55% – 2
      • 60% – 2
      • 65% – 2
      • 70-80% – 2(4)
  • Accessory
    • Snatch Deadlifts (from blocks):
      • 90-100% – 6(3)
    • Plank Hold:
      • 25-35 – :30(3)