12/15/21: Wednesday

Today’s Workout

Warm Up

  • 10 Wrist + Ankle Circles (Each directions)
  • 15 Lying Knee Tuck and Reach Outs
  • 5 Press Ups + Down Dogs
  • 10 Sumo Inchworms
  • :30 Jump Rope
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 3-5 Wall Walks
  • :30 Jump Rope

Conditioning –“9 Slay-deez Dancing””
9 Rounds For Total Reps – Partner WOD (Alt. as desired)

  • 1 min. Hang Power Cleans (sx: 75#|55#  rx: 115#|75#  crx: 155#|105#)
  • 1 min. Wall Walks
  • 1 min. Double Unders

Accessory
4 Sets

  • :30 Hollow Hold
  • 20 Lateral Step Overs

Barbell

  • Lifts
    • E1:00 x 6: Overhead Squat (Rack):
      • 50% – 3(2)
      • 55% – 3(2)
      • 60% – 3(2)
    • Low Hang Clean + Split Jerk:
      • 40% – 2 + 2
      • 50% – 2 + 2
      • 55% – 2 + 2
      • 60-70% – 2 + 2(5)
  • Accessory
    • Clean Pulls (def):
      • 90-105% – 5(3)
    • Weighted Cossack Squats:
      • 20-50# – 10(3)