11/29/21: Monday

Today's WorkoutWarm Up

• 5 Inchworm + Press Up
• 10 Groiners w/ T Spine Opener
• 1 min. Row|Ski|Bike
• 10 PVC Pass Throughs
• 5 PVC Snatch Deadlifts
• 5 PVC Hang Power Snatches
• 10 PVC Power Snatches
• 15 Scap Pull Ups
• 10 Ring Rows
• 1 min. Row|Ski|Bike
• 15 Kip Swings
• 10 Power Snatches
• 5 Chest to Bar Pull Ups or 2-3 Bar Muscle Ups

Conditioning

• "Cal Bundy"EMOM 10
  • 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) - :45 Work Cap
  • 6 Touch-and-Go Power Snatches (sx: 45#|35# rx: 95#+|65#+ crx: 135#+|95#+)
• Rest 2 min.
• "Cal Pacino"EMOM 10
  • 12|9 Cal Row|Ski|Bike (crx: 15|12 Cal) - :45 Work Cap
  • 9-12 Chest to Bar Pull Ups or 4-6 Bar Muscle Ups (sx: Jumping CTB)
• Rest 2 min. - then start accessory

Accessory5 Sets

• 5 Tempo Overhead Squats (slow controlled negative every rep)