02/09/22: Wednesday

Bring Your Own Friend Week is back!!! BYOF will run from Feb. 14 - 21. Please have your friends sign up beforehand.BYOF - BH Sign UpBYOF - WF Sign UpToday's WorkoutWarm Up

• :30 Plank (F|R|L|Rev)
• 1 min. Row|Ski|Bike
• 15 Halting Glute Bridges
• 10 Push Up + Down Dog
• 10 Deadlifts
• 5 Hang Power Cleans
• 5 Push Presses
• 5 Power Cleans
• 5 Push Jerks
• 1 min. Row|Ski|Bike
• 9 Power Clean & Jerks

Conditioning - "Beefy Teri-Yucky Jerky"Every 2:30 for 12 Rounds - 2 min. Work Cap***Recommended weights based on a heavy single Clean & Jerk***

• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 9 Touch & Go Power Clean & Jerks (35-40%)
• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 6 Touch & Go Power Clean & Jerks (45-50%)
• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 3 Touch & Go Power Clean & Jerks (60%+)

Accessory

• Collect 2-3 min. in a Sumo Wall Squat

Barbell

• Lifts
  • E1:00 x 6: Power Clean:
    • 65+% - 3(2)
    • 75+% - 3(2)
    • 85+% - 3(2)
  • Pause Snatches:
    • 55% - 2
    • 65% - 2
    • 75% - 2
    • 80+% - 2(5)
• Accessory
  • SRDL:
    • 105+% - 5(3)
  • KB side bends:
    • 35+ - 10(3)