02/24/21: Wednesday

Today's Workout

• Warm Up2 Rounds
  • 1 min. Row|Ski|Bike
  • 10 Step Ups (2-Box Jumps)
  • 10 Hand Release Push Ups
  • :30 Handstand Hold

• Conditioning - "Kippy Long Stockings"For Time
  • 500 m Row|Ski -OR- 1.2 km Bike5 - 10 - 15 - 20
    • Handstand Push Ups
    • Box Jumps
  • 1 km Row|Ski -OR- 2.4 km Bike20 - 15 - 10 - 5
    • Handstand Push Ups
    • Box Jumps
  • 500 m Row|Ski -OR- 1.2 km Bike

• Accessory10 Sets - :20 On|:10 Off
  • Banded Tricep Extensions

Barbell

• Lifts
  • Every 1:30 - Power Snatch + Drop Snatch
    • 40% - 2 + 1(2)
    • 45% - 2 + 1(2)
    • 50% - 2 + 1(2)
    • 55% - 2 + 1
  • 20 min. - Clean + Front Squat = Jerk
    • 50% - 1 + 2 + 2
    • 60% - 1 + 2 + 2
    • 65% - 1 + 2 + 2
    • 70% - 1 + 2 + 2(4)
• Accessory
  • Clean Lift Offs: 100% - 6(3)
  • 3 x 10 Russian Twists