09/29/21: Wednesday

Today’s Workout

Warm Up

• 15 Banded Pass Throughs
• 30 Banded Pull Aparts
• :30 Lat Stretch (Each – floor)
• :30 Pec Opener Stretch (Each – rig)
• 2 Sets
  • :40 Jump Rope
  • 12 Presses > Push Presses

Skill
10 min.

• Kipping

Conditioning – “Brick City Kicks”
AMRAP 18

• 9 Toes to Bar
• 7 Push Presses (rx: 95#|65#)
• 30 Double Unders

Accessory
5 Sets

• 10 Weighted Glute Bridges

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Barbell

• Lifts
  • E:90 x 6: Power Snatch (Low Hang):
    • 45% – 2(2)
    • 55% – 2(2)
    • 60% – 2(2)
  • Clean (Low blocks) + Split Jerk:
    • 55% – 2 + 2
    • 60% – 2 + 2
    • 65% – 2 + 2
    • 70% – 1 + 2(4)
• Accessory
  • Clean Pull (Blocks):
    • 100% – 5(3)
  • Weighted Planks:
    • 25-45 – :30(3)