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

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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)