10/13/21: Wednesday

Today’s Workout

Warm Up

  • 2 Sets
    • 50 Jumping Jacks
    • 5 Inchworms
  • 2 Sets – Rotating – :30 On|:15 Off
    • Bike
    • Row
    • Ski
    • Squat Thrust

Conditioning – “Common Demon-in-Eight-er”

  • EMOM 8 (:40 Work Time Cap)
    • 12|9 Cal Bike (crx: 15|12)
  • Rest 2 min.
  • EMOM 8 (:40 Work Time Cap)
    • 12|9 Cal Row (crx: 15|12)
  • Rest 2 min.
  • EMOM 8 (:40 Work Time Cap)
    • 12|9 Cal Ski (crx: 15|12)
  • Rest 2 min.
  • EMOM 8 (:40 Work Time Cap)
    • 8-12 Burpees¬† (crx: 13+)

Accessory

  • 400 m Farmers Carry

Barbell

  • Lifts
    • E:90 x 6: Power Snatch + Drop Snatch:
      • 50% – 2 + 1(2)
      • 55% – 2 + 1(2)
      • 60% – 2 + 1(2)
    • Clean + Split Jerk:
      • 55% – 2 + 2
      • 60% – 2 + 2
      • 65% – 2 + 2
      • 75-80% – 2 + 2(4)
  • Accessory
    • Clean RDL:
      • 100% – 5(3)
    • Weighted Pull Ups:
      • ? – 3-5(3)