12/08/21: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• 12 Rockstars
• 6 Sumo Inchworms
• 12 Groiners
• 12 Squat Thrusts
• 1 min. Row|Ski|Bike
• 10 Burpees

Conditioning –“Fire Breathing Draggin”
AMRAP 30

• 30 Cal Row|Ski|Bike
• 15 Burpees
• 20 Cals Row|Ski|Bike
• 15 Burpees
• 10 Cal Row|Ski|Bike
• 15 Burpees
• 2 min. Rest

Accessory
3 Sets

• 12 Dual DB Hammer Curls
• 15 Waiter Curls

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Barbell

• Lifts
  • E:75 x 6: Power Jerk + Split Jerk (Rack):
    • 50% – 1 + 2(2)
    • 55% – 1 + 2(2)
    • 60% – 1 + 2(2)
  • Snatch Deadlift + Snatch:
    • 40% – 1 + 2
    • 50% – 1 + 2
    • 55% – 1 + 2
    • 60-70% – 1 + 2(5)
• Accessory
  • Snatch Deadlifts (def):
    • 90-105% – 5(3)
  • Weighted V Ups:
    • 25-35# – 12(3)