01/26/22: Wednesday

Today's WorkoutWarm Up

• Banded Walks (Fwd|Bwd|R|L|Sk)
• 10 Drunken Mt. Climbers (Slow)
• 30 Mt. Climbers (Fast)
• 20 Step Ups
• 10 Cossack Squats
• 20 Lunges
• 15 Box Jump Overs
• 10 Back Rack Lunges

StrengthEvery 3 min. for 5 Sets

• 8 Back Rack Lunges (Build to a challenging 8 rep)

Conditioning - "Over Da-Mat-ic"5 Rounds For Time

• 15 Box Jump Overs (rx: 24"|20" crx: 30"|24")
• 30 Abmat Sit Ups (Crx: V Ups)

Accessory

• Collect 2-3 min. in a Wall Facing Handstand Hold

Barbell

• Lifts
  • E1:00 x 6: Slow Cleans:
    • 55-65% - 3(2)
    • 65-75% - 3(2)
    • 75+% - 3(2)
  • Snatch Lift Off + Snatch:
    • 50% - 1 + 3
    • 55% - 1 + 3
    • 60% - 1 + 3
    • 65% - 1 + 3
    • 70-80% - 1 + 3(4)
• Accessory
  • Snatch Pulls:
    • 105-110% - 5(3)
  • Weighted V Ups:
    • 25-35 - 15(3)