11/17/21: Wednesday

Today’s Workout

Warm Up

• 2 Sets
  • 15 High Pulls
  • 15 Rotations
  • 15 Presses
• 20 Step Ups (Alt. every 5)
• 10 Single Arm Deadlifts (Each)
• 10 Single Arm Presses (Each)
• 10 Hand Release Push Ups
• 10 Box Jump Overs
• 10 DB Snatches (Alt.)
• 2 Sets
  • :10 Ring Support Hold (Top)
  • :10 Ring Support Hold (Bottom)

Strength
EMOM 12

• 5 Tempo Single Arm Presses (Each arm – :03 negative)

Conditioning – “The Dip of the Yikes-berg”
AMRAP 13

• 7 Strict Dips
• 8 Heavy DB Snatches (Alt.)
• 9 Box Jump Overs (24″|20″ – crx: no contact jump over)

Accessory
3 Sets

• 15 Dual DB Skull Crushers

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Barbell

• Lifts
  • EMOM 6: Snatch Pull:
    • 50-60% – 2(2)
    • 70-80% – 2(2)
    • 80-90% – 2(2)
  • Snatch:
    • 50% – 2
    • 60% – 2
    • 70% – 2
    • 75+% – 1(6)
• Accessory
  • Snatch PP:
    • 30-40% – 5(3)
  • Weighted Pull Ups:
    • 3 x 3-4