01/20/21: Wednesday

Today's Workout

• Warm Up
  • EMOM 9
    • min. 1-4 8|6 Cal Row|Ski (5|3 Cal Bike)
    • min. 5-7 10|8 Cal Row|Ski (7|4 Cal Bike)
    • min. 8-9 12|9 Cal RowSki (9|6 Cal Bike)
  • 3 x :30 On|:30 Off
    • Jump Rope

• Conditioning - "Oar-Go-Nomic"Every 3 min. for 10 Rounds
  • 18|15 Cal Row|Ski -or- 15|12 Cal Bike
  • 50 Double Unders

• Accessory5 Sets
  • 5-10 Unbroken Power Snatches***Empty Barbell/Very Light Weight - Work on breathing and cycling***

Barbell

• Lifts
  • Power Clean + Front Squat
    • 50% - 2 + 1
    • 60% - 2 + 1
    • 70% - 1 + 1(3)
  • Snatch + Overhead Squat
    • 50% - 2 + 1
    • 60% - 2 + 1
    • 65% - 2
    • 70% - 3(5)
• Accessory
  • Snatch Pull: 90% - 3(3)
  • 3 x 6 Russian Twists