02/03/21: Wednesday

Today's Workout

• Warm Up
  • 12 Groiners w/ T Spine Opener
  • 12 Infant Squats
  • :30 Bike|Ski|Row
  • 12 Squat Thrusts
  • 12 Step Ups
  • 12 Tempo Air Squats
  • :30 Bike|Ski|Row
  • 12 Burpees
  • 12 Box Jumps
  • 12 Shoulder to Shoulder Medball Thrusters
  • 6 Burpee Box Jumps

• Conditioning - "Lay Miserables"Every 2 min. for 10 Rounds - Alternate between:
  1. 1. 12|10 Cal Bike|Row|Ski
     2. 12 Wall Balls***Max Burpee Box Jumps in the time remaining each 2 min. interval***

• Accessory4 Sets
  • 1:30 Single Arm Front Rack March (Alternate arms at :45)
  • :30 Rest

Barbell

• Lifts
  • Every 2 min. - Clean Pull + Hang Power Clean
    • 50% - 1 + 2
    • 55% - 1 + 2
    • 60% - 1 + 2
    • 65% - 1 + 2
    • 70% - 1 + 2(3)
  • 20 min. - Snatch Deadlift + Snatch
    • 50% - 1 + 3
    • 60% - 1 + 3
    • 65% - 1 + 3
    • 70% - 1 + 3(3)
• Accessory
  • Snatch Press from Bottom: Barbell - 10(3)
  • 3 x :30 Weighted Plank Hold