03/31/21: Wednesday

Today’s Workout

Warm Up

• 5 Inchworms
• 10 Push Up + Down Dog
• 20 Glute Bridges
• 3 sets
  • 5 Deadlifts
  • 10 Hang Power Cleans
  • 15 Push Presses
  • :10 Ring Support Hold (Top-use bands as needed)
  • :10 Ring Support Hold (Bottom-use bands as needed)

Strength
4 Sets

• 7 Push Presses (70-75%)

Conditioning –“A Dare-Ring Em’Bar-kment”
5 Rounds For Time – 16 min. Time Cap

• 12 Ring Dips (crx: Muscle Up to Dip ***IF space allows***)
• 9 Hang Power Cleans (sx: 75#|55#  rx: 105#|70#  crx: 155#|105#)
• 6 Shoulder to Overhead (Same weight as HPC)

Accessory

• Collect 3 min. in a Handstand Hold

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Barbell

• Lifts
  • EMOM 8: Hang Power Clean + Power Jerk (Pause in dip):
    • 40% – 2 + 2(3)
    • 45% – 2 + 2(2)
    • 50% – 2 + 2(2)
    • 55% – 2 + 2(2)
  • Snatch Deadlift + Snatch:
    • 40% – 3 + 2
    • 55% – 2 + 3
    • 55% – 2 + 3
    • 60% – 2 + 3(2)
    • 65% – 2 + 3(3)
• Accessory
  • Snatch RDL:
    • 95% – 105% – 4(3)
  • Weighted Plank:
    • 25-45 – :30(3)