01/26/22: Wednesday

Today’s Workout

Warm Up

• Banded Walks (Fwd|Bwd|R|L|Sk)
• 10 Drunken Mt. Climbers (Slow)
• 30 Mt. Climbers (Fast)
• 20 Step Ups
• 10 Cossack Squats
• 20 Lunges
• 15 Box Jump Overs
• 10 Back Rack Lunges

Strength
Every 3 min. for 5 Sets

• 8 Back Rack Lunges (Build to a challenging 8 rep)

Conditioning – “Over Da-Mat-ic”
5 Rounds For Time

• 15 Box Jump Overs (rx: 24″|20″  crx: 30″|24″)
• 30 Abmat Sit Ups (Crx: V Ups)

Accessory

• Collect 2-3 min. in a Wall Facing Handstand Hold

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Barbell

• Lifts
  • E1:00 x 6: Slow Cleans:
    • 55-65% – 3(2)
    • 65-75% – 3(2)
    • 75+% – 3(2)
  • Snatch Lift Off + Snatch:
    • 50% – 1 + 3
    • 55% – 1 + 3
    • 60% – 1 + 3
    • 65% – 1 + 3
    • 70-80% – 1 + 3(4)
• Accessory
  • Snatch Pulls:
    • 105-110% – 5(3)
  • Weighted V Ups:
    • 25-35 – 15(3)