10/06/21: Wednesday

Today’s Workout

Warm Up

• 10 Sumo Inchworm + Groiner
• 10 Two Breath Side Planks
• 10 Halting Glute Bridges
• 2 Sets – :40 On|:20 Off
  • Row|Ski|Bike
  • Jump Rope (Singles > Doubles)

Conditioning – “Annie Row-kley”
AMRAP 22

• 1500|1200 m Row|Ski
• 50 – 40 – 30 – 20 – 10
  • Double Unders
  • Abmat Sit Ups

Accessory
2-3 Sets

• 30 Banded Tricep Extensions
• 20 KB Horn Curls
• 10 DB Waiter Curls

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Barbell

• Lifts
  • E:90 x 6: Power Clean + Front Squat + Jerk:
    • 50% – 2 + 1 + 2(2)
    • 60% – 2 + 1 + 2(2)
    • 65% – 2 + 1 + 2(2)
  • Snatch (blocks):
    • 55% – 2
    • 60% – 2
    • 65% – 2
    • 70-75% – 2(4)
• Accessory
  • Snatch Pull (Blocks):
    • 100-110% – 5(3)
  • Russian Twists:
    • 25-35 – 12(3)