04/21/21: Wednesday

Today's WorkoutWarm Up

• Roll
  • T Spine|Glutes|Hamstrings|Calves|Quads
• EMOM 6
  • 1-2: 10|8 Cals
  • 3-4: 12|10 Cals
  • 5-6: 15|12 Cals

Conditioning -"A Row-ma Thigh-rapy"AMRAP 30

• 30|24 Cal Row|Ski or 21|17 Cal Bike
• :30 Rest***Reset monitor each interval***

Accessory

• Collect 5 min. in a Wall Sit

Barbell

• Lifts
  • EMOM 8: Drop Snatches (from rack):
    • 50% - 3(2)
    • 53% - 3(2)
    • 57% - 3(2)
    • 60% - 3(2)
  • Clean + Front Squat + Jerk:
    • 45% - 2 +1 + 2
    • 55% - 2 +1 + 2
    • 65% - 2 +1 + 2
    • 70% - 2 +1 + 2(4)
• Accessory
  • Clean RDL:
    • 100% - 105% - 4(3)
  • Bent Over Rows:
    • 6x3
  • Weighted Sit Ups
    • 6x3