09/22/21: Wednesday

Today’s Workout

Warm Up

• 3 Sets – :30 On|:15 Off
  • Straight Leg Sit Ups
  • Scap Pull Ups
• 3 Sets
  • 6 Squat Thrusts
  • 6 Hanging Knee Raises

Strength
Every 3 min. for 6 Sets

• :30 Max Inverted Body Rows
• 200′ Heavy Farmers Carry (50′ Increments)

Conditioning – “Drop-Kick Bur-phys”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 (crx: 11-12)  **14 min. Time Cap**

• Burpees to Target
• Toes to Bar

Accessory
3 Sets

• 20 Lateral Step Overs
• :30-:40 Side Planks (Each side)

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Barbell

• Lifts
  • E:90 x 6: Jerk Dip + Split Jerk (Rack):
    • 45% – 2 + 2(2)
    • 55% – 2 + 2(2)
    • 60% – 2 + 2(2)
  • Snatch Pull + Snatch:
    • 55% – 2 + 2
    • 60% – 2 + 2
    • 65% – 2 + 2
    • 68% – 1 + 2(4)
• Accessory
  • Snatch Lift Offs:
    • 100% – 5(3)
  • V Ups:
    • 0 – 12(3)