Today’s Workout
Warm Up
- Foam Roll – 5 min.
- T Spine|Quads|Hamstrings|Glutes
- 10 Forward Lunges
- 10 Scap Pull Ups
- 10 Reverse Lunges
- 10 Ring Rows
- 10 Squat Thrusts
- 5 Power Snatches
- 10 Overhead Lunges
- 5 Burpees Over the Bar
- 3-5 Strict Pull Ups
Conditioning –“Willy Wonked Ya’ and the Chalk-late Back-tory”
AMRAP 21
- 8 Strict Pull Ups
- 8 Overhead Lunges (75#|55#)
- 8 Burpees Over the Bar
- 8 Overhead Lunges
***NO dropping bars from overhead***
Accessory
3 Sets
- 12 Tempo Gorilla Rows (3010)
Barbell
- Lifts
- E1:30 x 6: Clean (blocks):
- 45-50% – 3(2)
- 55-60% – 3(2)
- 65-70% – 3(2)
- Snatch (thigh blocks):
- 40% – 3
- 45% – 3
- 50% – 3
- 55-65% – 3(5)
- E1:30 x 6: Clean (blocks):
- Accessory
- Snatch pull from thigh blocks:
- 80-90% – 4(3)
- Bent Over Row:
- AHAP – 5 each arm(3)
- Snatch pull from thigh blocks: