01/12/22: Wednesday

Today’s Workout

Warm Up

• :30 On|:15 Off
  • Hollow Hold
  • Superman (reps)
  • Straight Leg Sit Ups
  • Lunges (R)
  • Lunges (L)
  • 5 Scap Pull Ups + Kip Swings
• 2 min. Row|Ski|Bike
• 5 Power Clean to Back Rack
• 10 Back Rack Lunges (Alt.)
• 5 Toes to Bar

Conditioning – “Four Sore and Seven Rears Ago”
4 Rounds For Time

• 1 km|800 m Row|Ski (2.4|2 km Bike)
• 25 Toes to Bar
• 20 Back Rack Lunges (rx: 95#|65#  crx: 135#|95#)
  ***NO dropping bars from the back rack***

Accessory
3 Sets

• 12 Cossack Squats (Weighted if able/desired)
• 15 Glute Bridges (Weighted if able/desired)

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Barbell

• Lifts
  • E1:00 x 6: Jerk Dip + Jerk (rack):
    • 50-60% – 1 + 2(2)
    • 60-70% – 1 + 2(2)
    • 70-80% – 1 + 2(2)
  • Snatch (blocks):
    • 50% – 2
    • 55% – 2
    • 60% – 2
    • 65% – 2
    • 70-80% – 2(4)
• Accessory
  • Snatch Deadlifts (from blocks):
    • 90-100% – 6(3)
  • Plank Hold:
    • 25-35 – :30(3)