03/30/22: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• 10 PVC Pass Throughs
• 10 Push Up + Down Dog
• 15 Superman
• 10 Single Leg Glute Brudges (Each)
• 15 Rockstars
• 5 PVC Snatch Pulls
• 10 PVC Hang Power Snatches
• 5 Snatch Pulls
• 5 Hang Power Snatches
• 2 x Strength Complex

Strength
Every 2:30 for 6 Sets

• 2 x 1 Snatch Pull + 2 Hang Power Snatches
  ***Drop the bar between sets***

Conditioning – “Handle with C-Air”
5 Rounds For Total Reps/Cals – :40 On|:20 Off

1. DB Snatches
2. Cal Row|Ski|Bike

Accessory
3 Sets

• 15 DB Tricep Kick Backs (Each)

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Barbell

• Lifts
  • E1:15 x 6: Drop Snatches:
    • 45-50% – 3(2)
    • 55-60% – 3(2)
    • 65-70% – 3(2)
  • Clean + Front Squat + Jerk:
    • 40% – 1 + 2 + 1
    • 45% – 1 + 2 + 1
    • 50% – 1 + 2 + 1
    • 55-65% – 1 + 2 + 1(5)
• Accessory
  • Jerk Dips:
    • 80-100% – 5(3)
  • Alternate V Ups:
    • 3 x 20