03/24/21: Wednesday

Today’s Workout

Warm Up

• 15 Banded Pass Throughs
• 30 Banded Pull Aparts
• 10 Push up + Side Plank
• 10 Thread the Needle (each side)
• 10 Step Ups
• 20 Jumping Lunges
• 5 Presses
• 10 Push Presses
• 15 Push Jerks
• 10 Overhead Lunges
• Review Split Jerk: 10 Split Jerks

Strength
Every 1:30 for 10 Sets

• 1 Push Jerk + 1 Split Jerk

Conditioning –“Hop-Oh-tato”
AMRAP 12
2 – 4 – 6 – 8 – 10 – 12 – ↑…

• Box Jumps
• Overhead Lunges (75#|55# – 1:1)

Accessory
5 Sets

• 10 Tempo Single Arm Rows (Each Side)

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Barbell

• Lifts
  • EMOM 5: Muscle Snatch + Overhead Squat:
    • 50% – 2 + 2(3)
    • 60% – 2 + 2(2)
  • Clean + Jerk: Max Out
    • Build until you miss 2 jerks
    • Continue to build to a heavy 1 RM Clean
• Accessory
  • Mobilize