03/23/22: Wednesday

Today’s Workout

Warm Up

• Foam Roll – 5 min.
  • T Spine|Quads|Hamstrings|Glutes
• 10 Forward Lunges
• 10 Scap Pull Ups
• 10 Reverse Lunges
• 10 Ring Rows
• 10 Squat Thrusts
• 5 Power Snatches
• 10 Overhead Lunges
• 5 Burpees Over the Bar
• 3-5 Strict Pull Ups

Conditioning –“Willy Wonked Ya’ and the Chalk-late Back-tory”
AMRAP 21

• 8 Strict Pull Ups
• 8 Overhead Lunges (75#|55#)
• 8 Burpees Over the Bar
• 8 Overhead Lunges
  ***NO dropping bars from overhead***

Accessory
3 Sets

• 12 Tempo Gorilla Rows (3010)

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Barbell

• Lifts
  • E1:30 x 6: Clean (blocks):
    • 45-50% – 3(2)
    • 55-60% – 3(2)
    • 65-70% – 3(2)
  • Snatch (thigh blocks):
    • 40% – 3
    • 45% – 3
    • 50% – 3
    • 55-65% – 3(5)
• Accessory
  • Snatch pull from thigh blocks:
    • 80-90% – 4(3)
  • Bent Over Row:
    • AHAP – 5 each arm(3)