07/07/21: Wednesday

Today’s Workout

Warm Up
3 Sets – :20 On|:10 Off

• Jumping Jacks
• High Knees (Pull|Slow|Fast)
• Butt Kickers (Pull|Slow|Fast)
• Squat Thrusts
• Push Ups + Shoulder Taps

Conditioning –“You-Ran In-Pec-able Shape”
AMRAP 25

• 10 Hand Release Push Ups
• 200 m Run
• 10 Burpees
• 200 m Run
  ***HRPU & Burpees increase by 5 every round***

Accessory
4 Sets

• 15-20 KB Side Bends (Each)

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Barbell

• Lifts
  • E1:30 6: Power Jerk + Split Jerk (rack):
    • 55% – 2 + 2(2)
    • 65% – 2 + 2(2)
    • 70% – 2 + 2(2)
  • Hang Snatch:
    • 55% – 3
    • 65% – 3
    • 70% – 3
    • 75% – 2(2)
    • 80% – 2(3)
• Accessory
  • Snatch DL (Slow Lower):
    • 105+% – 5(3)
  • 3 x 10 Bent Over Rows