11/17/21: Wednesday

Today's WorkoutWarm Up

• 2 Sets
  • 15 High Pulls
  • 15 Rotations
  • 15 Presses
• 20 Step Ups (Alt. every 5)
• 10 Single Arm Deadlifts (Each)
• 10 Single Arm Presses (Each)
• 10 Hand Release Push Ups
• 10 Box Jump Overs
• 10 DB Snatches (Alt.)
• 2 Sets
  • :10 Ring Support Hold (Top)
  • :10 Ring Support Hold (Bottom)

StrengthEMOM 12

• 5 Tempo Single Arm Presses (Each arm - :03 negative)

Conditioning - "The Dip of the Yikes-berg"AMRAP 13

• 7 Strict Dips
• 8 Heavy DB Snatches (Alt.)
• 9 Box Jump Overs (24"|20" - crx: no contact jump over)

Accessory3 Sets

• 15 Dual DB Skull Crushers

Barbell

• Lifts
  • EMOM 6: Snatch Pull:
    • 50-60% - 2(2)
    • 70-80% - 2(2)
    • 80-90% - 2(2)
  • Snatch:
    • 50% - 2
    • 60% - 2
    • 70% - 2
    • 75+% - 1(6)
• Accessory
  • Snatch PP:
    • 30-40% - 5(3)
  • Weighted Pull Ups:
    • 3 x 3-4