01/17/21: Sunday

Today's Workout

• Warm Up
  • 30 Plate High Pulls
  • 30 External Rotations
  • 30 Presses
  • 10 Good Mornings
  • 15 Push Presses
  • 20 Deadlifts
  • :30 Bike|Ski|Row
  • 5 Hang Power Cleans
  • 5 Power Cleans
  • 5 Push Jerks
  • :30 Bike|Ski|Row
  • 10 Power Clean & Jerks

• Conditioning - "Rock the Cal-bar"Every 6 min. for 5 Rounds
  • 15|12 Cal Bike|Row|Ski
  • 5 Power Clean & Jerks (sx: 75#|55# rx: 135#|95# crx: 185#|125#)
  • 12|9 Cal Bike|Row|Ski
  • 4 PC & J
  • 9|6 Cal Bike|Row|Ski
  • 3 PC & J

• Accessory4 Sets (or 400m Farmers Carry if weather allows)
  • 1 min. Heavy Farmers March
  • :30 Rest