04/14/21: Wednesday

Today's WorkoutWarm Up

• 1 min. Row|Ski|Bike
• 10 Press Ups
• 15 Rockstars
• 10 Step Ups
• 1 min. Row|Ski|Bike
• 15 Tuck Jumps 10 Lunges
• 5 Box Jumps
• 1 min. Row|Ski|Bike
• 10 Box Jump Overs

Conditioning -"Pop-pardelle and Row-mano"For Time - 30 min. Time Cap

• 20 Box Jump Overs
• 200 m Row|Ski or 10|8 Cal Bike
• 20 Box Jump Overs
• 400 m Row|Ski or 20|16 Cal Bike
• 20 Box Jump Overs
• 600 m Row|Ski or 30|24 Cal Bike
• 20 Box Jump Overs
• 800 m Row|Ski or 40|32 Cal Bike
• 20 Box Jump Overs
• 1 km Row|Ski or 50|40 Cal Bike
• 20 Box Jump Overs

AccessoryNot For Time

• 15 Wall Walks
• Collect 2-3 min. in a Handstand Hold

Barbell

• Lifts
  • EMOM 8: Hang Power Clean + Push Press:
    • 45% - 2 + 3(2)
    • 55% - 2 + 3(2)
    • 60% - 2 + 3(2)
    • 65% - 2 + 3(2)
  • No Hook Snatch:
    • 45% - 3
    • 50% - 3
    • 55% - 3
    • 60% - 3(4)
• Accessory
  • Snatch Pull from Deficit:
    • 100% - 105% - 6(3)
  • 25'|25' Suitcase Carry:
    • 53#|70#(3)