08/18/21: Wednesday

Today’s Workout

Warm Up

• 10 Sumo Inchworm
• 20 Groiners (10 w/ T Spine Opener)
• 3 Sets
  • :40 On|:20 Off – Row|Ski|Bike (increasing in intensity)
    or
  • 200 m Run w/ :10 Rest

Conditioning – “Consist and See”
Every 4 min. for 10 Rounds – 3:15 Work Time Cap

• 750|600 m Row or Ski
  or
• 1500|1200 m Bike
  or
• 400-600 m Run

Accessory
AMRAP 4

• Wall Walks

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Barbell

• Lifts
  • E:90 x 6: Clean Pull + Power Clean:
    • 55% – 2 + 2(2)
    • 65% – 2 + 2(2)
    • 70% – 2 + 2(2)
  • Snatch + OHS:
    • 55% – 2 + 2
    • 65% – 2 + 2
    • 70% – 2 + 2
    • 75% – 2 + 0
    • 80% – 2 + 0(3)
• Accessory
  • Snatch Lift Off (def):
    • 110% – 5(3)
  • 3 x 15 Rev. Flys