12/15/21: Wednesday

Today's WorkoutWarm Up

• 10 Wrist + Ankle Circles (Each directions)
• 15 Lying Knee Tuck and Reach Outs
• 5 Press Ups + Down Dogs
• 10 Sumo Inchworms
• :30 Jump Rope
• 10 Deadlifts
• 10 Hang Power Cleans
• 3-5 Wall Walks
• :30 Jump Rope

Conditioning -"9 Slay-deez Dancing""9 Rounds For Total Reps - Partner WOD (Alt. as desired)

• 1 min. Hang Power Cleans (sx: 75#|55# rx: 115#|75# crx: 155#|105#)
• 1 min. Wall Walks
• 1 min. Double Unders

Accessory4 Sets

• :30 Hollow Hold
• 20 Lateral Step Overs

Barbell

• Lifts
  • E1:00 x 6: Overhead Squat (Rack):
    • 50% - 3(2)
    • 55% - 3(2)
    • 60% - 3(2)
  • Low Hang Clean + Split Jerk:
    • 40% - 2 + 2
    • 50% - 2 + 2
    • 55% - 2 + 2
    • 60-70% - 2 + 2(5)
• Accessory
  • Clean Pulls (def):
    • 90-105% - 5(3)
  • Weighted Cossack Squats:
    • 20-50# - 10(3)