04/07/21: Wednesday

Today's WorkoutWarm Up

• Banded Walks (F|B|R|L|Skater) + 5 Squats
• 2 Sets - :30 On|:30 Off
  • Front Squats (2-Thrusters)
  • Ring Rows

StrengthEMOM 10

• 3 Front Squats (Taken from the ground)

Conditioning -"Dozen it Make You Feel Better?"For Time

• 12 Pull Ups (crx: CTB or 6 Bar MU)
• 12 Wall Balls
• 12 Pull Ups
• 24 Wall Balls
• 12 Pull Ups
• 36 Wall Balls
• 12 Pull Ups
• 48 Wall Balls
• 12 Pull Ups

Accessory

• Collect 4 min. in a Wall Sit
• Collect 2 min. in a Handstand Hold

Barbell

• Lifts
  • EMOM 8: Snatch Lift Off + Power Snatch (into OHS from Catch):
    • 40% - 2 + 3(2)
    • 45% - 2 + 3(2)
    • 50% - 2 + 3(2)
    • 55% - 2 + 3(2)
  • Clean + Split Jerk (Pause :02 in split):
    • 40% - 2 + 2
    • 50% - 2 + 2
    • 55% - 2 + 2
    • 60% - 2 + 2(2)
    • 65% - 2 + 2(3)
• Accessory
  • Clean Pull from Deficit:
    • 95% - 105% - 5(3)
  • Russian Twists:
    • 35-50 - 20(3)