02/09/22: Wednesday

Bring Your Own Friend Week is back!!!  BYOF will run from Feb. 14 – 21.  Please have your friends sign up beforehand.
BYOF – BH Sign Up
BYOF – WF Sign Up

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Today’s Workout

Warm Up

• :30 Plank (F|R|L|Rev)
• 1 min. Row|Ski|Bike
• 15 Halting Glute Bridges
• 10 Push Up + Down Dog
• 10 Deadlifts
• 5 Hang Power Cleans
• 5 Push Presses
• 5 Power Cleans
• 5 Push Jerks
• 1 min. Row|Ski|Bike
• 9 Power Clean & Jerks

Conditioning – “Beefy Teri-Yucky Jerky”
Every 2:30 for 12 Rounds – 2 min. Work Cap
***Recommended weights based on a heavy single Clean & Jerk***

• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 9 Touch & Go Power Clean & Jerks (35-40%)
• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 6 Touch & Go Power Clean & Jerks (45-50%)
• 4 Rounds
  • 200|150 m Row|Ski (500|400 m Bike)
  • 3 Touch & Go Power Clean & Jerks (60%+)

Accessory

• Collect 2-3 min. in a Sumo Wall Squat

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Barbell

• Lifts
  • E1:00 x 6: Power Clean:
    • 65+% – 3(2)
    • 75+% – 3(2)
    • 85+% – 3(2)
  • Pause Snatches:
    • 55% – 2
    • 65% – 2
    • 75% – 2
    • 80+% – 2(5)
• Accessory
  • SRDL:
    • 105+% – 5(3)
  • KB side bends:
    • 35+ – 10(3)