Today's WorkoutWarm Up
- 5 Inchworm + Press Ups
- 2 Sets
- 15 Plate High Pulls
- 15 Ext. Rotations
- 15 Presses
- 3 Sets
- :30 Jump Rope
- S1-10 Single Arm Deadlift + High Pull (Each arm)
- S2-10 Single Arm Push Jerk (Each arm)
- S3-10 DB Snatch (Alt)
Strength4 Sets - Unbroken Superset
- 10 - 8 - 6 - 4 - 2
- DB High Pulls
- DB Strict Presses
- 2-3 min. Rest
Conditioning - "Dumbb-o-Lashin' Derby"3 Rounds For Time
- 60 Double Unders
- 12 Heavy DB Snatches (Alt)
- 40 Double Unders
- 8 Heavy DB Snatches
- 20 Double Unders
- 4 Heavy DB Snatches
- 1 min. Rest
Accessory4 Sets
- :10-:20 Chin Over the Bar Hold
- 10 Tempo Lying DB Pull Overs
Barbell
- Lifts
- E:90 x 6: Snatch Pull + Power Snatch:
- 55% - 1 + 2(2)
- 65% - 1 + 2(2)
- 70% - 1 + 2(2)
- Hang Clean + Push Jerk:
- 55% - 2 + 2
- 65% - 2 + 2
- 70% - 2 + 2
- 75% - 2 + 2
- 80% - 2 + 2(3)
- Accessory
- Clean Pull (def):
- 3 x 20 Russian Twists
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