03/16/22: Wednesday

Today’s Workout

Warm Up

  • 30 Banded March
  • 20 Banded Lateral Steps (R+L=1)
  • 15 Cat Cow
  • 10 Donkey Kicks (Each)
  • 5 Sumo Inchworm + Cossack Squat (Both sides)
  • 5 Deadlifts (Pause at the knee)
  • 5 Clean Pulls
  • 10 Front Rack Elbow Rotation
  • 10 Hang Power Cleans
  • 15 Burpees

Strength
Every 2:30 for 6 Sets

  • 2 x 1 Clean Pull + 2 Hang Power Cleans
    ***Drop the bar between sets***

Conditioning – “Hippy Bell Bottoms”
5 Rounds For Total Reps

  • 1 min. Max Burpees
  • 1 min. Max KB Swings
  • 1 min. Rest

Accessory
4 Sets

  • 10 Tempo Weighted Hip Thrusts (sx: Tempo Glute Bridges)

Barbell

  • Lifts
    • E1:30 x 6: Power Snatch:
      • 45% – 4(2)
      • 50% – 4(2)
      • 55% – 4(2)
    • Jerk (rack):
      • 40% – 4
      • 45% – 4
      • 50% – 4
      • 55% – 4(6)
  • Accessory
    • Pause Back Squat:
      • 60-70% – 2(3)
    • Pronated Row:
      • Medium Weight- 10(3)