03/17/21: Wednesday

Today’s Workout

• Warm Up
  3 Sets
  • 4 Inchworms
  • 8 Straight Leg Sit Ups (2-Lemon Squeezes|3-Knees to Elbow)
  • 10 Lunges

• Strength
  5 Sets
  • 12 Single Arm Bent Over Rows (Each Arm)
  • 100′ DB/KB Front Rack Carry (50’|50′)
  • 1:30 Rest

• Conditioning –“The Loch-Knees Monster”
  30 – 20 – 10
  • Knees to Elbow
  • Front Rack Lunges (sx: 75#|55#  rx: 95#|65#  crx: 135#|95#)

• Accessory
  5 Sets – :40 On|:20 Off
  • Farmers Hold

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Barbell

• Lifts
  • EMOM 5: Muscle Clean + Push Press
    • 50% – 2 + 2(3)
    • 55% – 2 + 2(2)
  • Snatch: Max Out
    • Build until 2 misses
    • Drop to 80%|2
    • Build until 1 miss
• Accessory
  • Mobilize