11/10/21: Wednesday

Today’s Workout

Warm Up
3 Sets – :30 On|:15 Off

  • Jumping Jacks
  • Mt. Climbers (slow>drunken>fast)
  • Bike
  • Ski

Conditioning – “Dreamwork” – Last done 1/8/20
3 Rounds – Partner WOD

  • AMRAP 3
    • Cal Bike (Alt. every :30)
  • Rest 1 min.
  • AMRAP 3
    • Cal Ski (Alt. every :30)
  • Rest 1 min.
  • AMRAP 3
    • 70′ Sled Push (2×35′)
  • Rest 1 min.

Accessory
5 Sets

  • 10 Tempo Banded Tricep Extensions (slow negative)

Barbell

  • Lifts
    • E1:00 x 6: Drop Snatch (Rack):
      • 55% – 3(2)
      • 60% – 3(2)
      • 65% – 3(2)
    • Clean + Split Jerk:
      • 55% – 2 + 2
      • 65% – 2 + 2
      • 75% – 2 + 2
      • 80-90% – 2 + 2(4)
  • Accessory
    • Clean Lift Offs:
      • 100-115% – 5(3)
    • Weighted Pull Ups:
      • ? – 3-5(3)