01/19/22: Wednesday

Today’s Workout

Warm Up

• 2 min. Row|Ski|Bike
• :40 On|:20 Off
  • Banded Lat Stretch (Each)
  • Groiner Hip Opener (Each)
• 15 Squat Thrusts
• 12 Box Jumps
• 9 Deadlifts
• 6 Hang Power Cleans
• 15 Kip Swings
• 12 Power Cleans
• 9 Burpee Box Jumps
• 6 Chest to Bar Pull Ups (3 Bar Muscle Ups)

Conditioning – “Mel Grip-son”
EMOM 28 – :40 Work Cap each min.

1. 12+|9+ Cal Row|Ski|Bike
2. 10+ UB CTB Pull Ups  or 5+ UB Bar Muscle Ups or 10+ UB Jumping CTB
3. 8+ Burpee Box Jumps
4. 6 T&G Power Cleans (sx: 75#|55#  rx: 95#|65#  crx: 135#+|95#+)

Accessory
5 Sets – :40 On|:20 Off

• Halting Glute Bridges (Weighted if able/desired)

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Barbell

• Lifts
  • E1:00 x 6: Power Snatch:
    • 45-55% – 3(2)
    • 65-75% – 3(2)
    • 80+% – 3(2)
  • Clean + Front Squat + Split Jerk:
    • 50% – 1 + 2 + 1
    • 55% – 1 + 2 + 1
    • 60% – 1 + 2 + 1
    • 65% – 1 + 2 + 1
    • 70-80% – 1 + 2 + 1(4)
• Accessory
  • Jerk Dips (rack):
    • 110-120% – 5(3)
  • Pull Ups:
    • 3×3 – 5 (weighted if possible)