12/22/21: Wednesday

Today’s Workout

Warm Up

• 1 min. Row|Ski|Bike
• 10 Banded Pass Throughs
• 15 External Rotations
• 20 Face Pulls
• 30 Pull Aparts
• 15 Squat Thrusts
• 10 Tuck Jumps
• 5 Push Up + Shoulder Taps
• 1 min. Row|Ski|Bike
• 5 Burpee Box Jumps
• 15 Empty Barbell Bench Presses

Strength
5 Sets

• 5 Bench Presses

Conditioning – “2 Turtles Dove”
For Time – 18 min. Time Cap

• 2|1.6 km Row|Ski  (5|4 km Bike)
  ***Starting and Every 2 min.:  8 Burpee Box Jumps (sx: 5)***

Accessory
3 Sets

• 20 Banded Tricep Extensions

---

Barbell

• Lifts
  • E1:00 x 6: Power Clean + Hang Power Clean:
    • 55% – 1 + 2(2)
    • 60% – 1 + 2(2)
    • 65% – 1 + 2(2)
  • Snatch:
    • 50% – 3
    • 55% – 3
    • 60% – 3
    • 65-75% – 3(5)
• Accessory
  • Snatch Pulls (def):
    • 95-105% – 5(3)
  • Pull Ups:
    • 3×3-5 (Weighted if possible)