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 Р2 Р3 Р4 Р5 Р6 Р7 Р8 Р9 Р10 (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)

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)