Today’s Workout
Warm Up
- 3 Sets
- 5 Press Ups + Down Dog
- 10 Bird Dogs
- 10 Scap Pull Ups
- 10 Lemon Squeezes
- 3 Sets
- :30 Row|Ski|Bike
- 10 DB Hang Power Snatches (Light)
- 5 Strict Hanging Knee Raises (up to hip>sternum>arm pit)
Conditioning – “Descend-iary Bomb”
AMRAP 30
- 50 Cal Row|Ski|Bike
- 40 DB Hang Power Snatches (Alt)
- 3 Rope Climbs
- 1 min. Rest
- 40 Cal Row|Ski|Bike
- 30 DB Hang Power Snatches (Alt)
- 2 Rope Climbs
- 1 min. Rest
- 30 Cal Row|Ski|Bike
- 20 DB Hang Power Snatches (Alt)
- 1 Rope Climbs
- 1 min. Rest
Accessory
4 Sets – :40 On|:20 Off
- Tempo Banded Tricep Extensions
Barbell
- Lifts
- E:90 x 6: Overhead Squats (Rack):
- 50% – 5(2)
- 55% – 5(2)
- 60% – 5(2)
- Low Hang Clean + Split Jerk:
- 50% – 2 + 2
- 55% – 2 + 2
- 60% – 2 + 2(4)
- E:90 x 6: Overhead Squats (Rack):
- Accessory
- Clean Deadlifts:
- 90% – 5(3)
- Dual DB Bent Over Rows:
- 25-50 – 10(3)
- Clean Deadlifts:
i am lord of the rings. how dare your tim.
mayor out!