05/05/21: Wednesday

Today’s Workout

Warm Up
4 Sets – :20 On|:10 Off

• Jumping Jacks
• Mountain Climbers
• Bicycle Crunches

Conditioning –“Stink-o de Cry-ohhh”
5 Rounds – Teams of 3

• 3 min. – Max Distance Sled Push (Alt. Every 40′)
• 1 min. Rest
• 3 min. – Max Cal Bike (Alt. Every :20)
• 1 min. Rest

Accessory
3 Sets

• :30 Max Jump Squats
• 1 min. Wall Sit
• :30 Rest

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Barbell

• Lifts
  • EMOM 8: Snatch Deadlift + Hang Power Snatch (Above Knee):
    • 45% – 1 + 2(2)
    • 55% – 1 + 2(2)
    • 60% – 1 + 2(2)
    • 65% – 1 + 2(2)
  • Clean + Jerk:
    • 55% – 1 + 2
    • 65% – 2 + 1
    • 70% – 1 + 2
    • 70% – 2 + 1
    • 75% – 1 + 1(4)
• Accessory
  • Clean Pull (Pause at the Top):
    • 105% – 110% – 4(3)
  • Dual DB Bent Over Rows:
    • 10×3 (As heavy as possible)