03/03/21: Wednesday

Today's Workout

• Warm Up
  • 2 x Banded Walks + 5 Squats
  • 10 Good Mornings
  • 15 Back Squats
  • **Post Strength**3 Sets - :30 On|:15 Off
    • Jump Rope
    • Shoulder to Shoulder Medball Thrusters

• Strength
  • Build to a Heavy 1 Rep Back Squat

• Conditioning -"Ain't No Rest for the Whip-ed"5 Rounds For Total Reps
  • 1 min. Max Doubles
  • 1 min. Max Wall Balls***Wall Balls and Double Unders counted separately***

• Accessory4 Sets - Superset
  • 20 DB Goblet Press
  • :40 Banded Tricep Extensions
  • Rest as Needed

Barbell

• Lifts
  • Every 1:30 - Power Clean + Power Jerk
    • 50% - 2 + 3
    • 55% - 2 + 3
    • 60% - 2 + 2(2)
    • 65% - 2 + 2(2)
    • 70% - 2 + 2
  • 20 min. - Snatch Liftoff + Snatch
    • 50% - 1 + 3
    • 60% - 1 + 3
    • 65% - 1 + 2(2)
    • 70% - 1 + 2
    • 75% - 1 + 2(3)
• Accessory
  • Snatch Pull: 105% - 5(3)
  • 3 x 15 V Ups