Today’s Workout
Warm Up
- Roll
- Lats|T Spine|Legs|Glutes
- EMOM 6
- 1-2: 10|8 Cals
- 3-4: 12|10 Cals
- 5-6: 15|12 Cals
Conditioning –“My Chemi-Cal Row-mance”
4 Rounds For Time – 36 min. Time Cap
- 50|40 Cal Row|Ski
- 1:30 Rest
- 35|28 Cal
- 1:00 Rest
- 20|16 Cal
- :30 Rest
Accessory
5 Sets
- 15 Weighted Tempo Hip Bridges
Barbell
- Lifts
- EMOM 8: Jerk (from rack – Pause in split):
- 50% – 3(2)
- 55% – 3(2)
- 60% – 3(2)
- 65% – 3(2)
- Snatch + Low Hang Snatch:
- 55% – 1 + 1
- 60% – 1 + 1
- 65% – 1 + 1
- 70% – 1 + 1
- 75% – 1 + 1(3)
- EMOM 8: Jerk (from rack – Pause in split):
- Accessory
- Snatch RDL:
- 105% – 110% – 5(3)
- KB Side Bends:
- 10×3 (Each)
- Snatch RDL: