07/28/21: Wednesday

Today’s Workout

Warm Up

• 2 Sets
  • 5 Sumo Inchworm to Groiner
  • 10 Banded Pass Throughs
  • 15 Face Pulls
  • 20 Pull Aparts
• 2 Sets
  • 15 DB Floor Presses
  • 10 Goblet Lunges
  • 5 Hand Release Push Ups + Shoulder Taps

Strength
4 Sets

• 20 DB Bench Presses
• 3-4 min. Rest

Conditioning – “Harry Trotter and the Order of the Knee-nix”
AMRAP 15

• 200 m Run
• 12 Heavy DB Lunges (1 DB – Held any style)
• :30 Rest

Accessory
3 Sets

• 15 DB Skull Crushers
• 15 Glute Bridges (Weighted if able/desired)

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Barbell

• Lifts
  • EMOM 6: Drop Snatch (rack):
    • 55% – 2(2)
    • 60% – 2(2)
    • 65% – 2(2)
  • Hang Clean + Push Jerk:
    • 55% – 2 + 2
    • 65% – 2 + 2
    • 70% – 2 + 2
    • 75% – 2 + 2
    • 80% – 2 + 2(3)
• Accessory
  • Clean DL:
    • 105+% – 5(3)
  • 3 x :45 Weighted Plank