02/23/22: Wednesday

Today’s Workout

Warm Up

• 2 Sets – :20 On|:10 Off
  1. Banded Pass Throughs
  2. Face Pulls
  3. Overhead Pull Downs
  4. Pull Aparts
• :30 Plank (F|R|L)
• 10 Push Up + Down Dog
• 5 Power Cleans
• 10 Push Jerks
• 2 x :10 Ring Support Hold (Top + Bottom)

Conditioning – “Dip-ee Ki Yay!”
Every 3 min. for 8 Sets

• 5-8 Strict Ring Dips
• 6 Unbroken Push Jerks (From the ground – increase weight if possible)
  ***If using light weight do 10 Push Jerks***
• 200 m Run

Accessory
3 Sets

• 6-10 Single Arm Overhead Lunges  -or-  Squats (Each Arm)

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Barbell

• Lifts
  • Snatch
    • Build to a heavy single for the day
• Accessory
  • Stretch/Mobility