04/14/21: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• 10 Press Ups
• 15 Rockstars
• 10 Step Ups
• 1 min. Row|Ski|Bike
• 15 Tuck Jumps 10 Lunges
• 5 Box Jumps
• 1 min. Row|Ski|Bike
• 10 Box Jump Overs

Conditioning –“Pop-pardelle and Row-mano”
For Time – 30 min. Time Cap

• 20 Box Jump Overs
• 200 m Row|Ski or 10|8 Cal Bike
• 20 Box Jump Overs
• 400 m Row|Ski or 20|16 Cal Bike
• 20 Box Jump Overs
• 600 m Row|Ski or 30|24 Cal Bike
• 20 Box Jump Overs
• 800 m Row|Ski or 40|32 Cal Bike
• 20 Box Jump Overs
• 1 km Row|Ski or 50|40 Cal Bike
• 20 Box Jump Overs

Accessory
Not For Time

• 15 Wall Walks
• Collect 2-3 min. in a Handstand Hold

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Barbell

• Lifts
  • EMOM 8: Hang Power Clean + Push Press:
    • 45% – 2 + 3(2)
    • 55% – 2 + 3(2)
    • 60% – 2 + 3(2)
    • 65% – 2 + 3(2)
  • No Hook Snatch:
    • 45% – 3
    • 50% – 3
    • 55% – 3
    • 60% – 3(4)
• Accessory
  • Snatch Pull from Deficit:
    • 100% – 105% – 6(3)
  • 25’|25′ Suitcase Carry:
    • 53#|70#(3)