Today's WorkoutWarm Up
- 200 m Jog
- 5 Press Ups
- 10 Glute Bridges
- 5 Infant Squats
- 10 Cossack Squats
- 5 Tempo Back Squats
- 10 Back Squats
- 200 m Run
Strength
- Build to a Heavy 10 Rep Back Squat (No more than 3 attempts)
Conditioning - "Harry Trotter and the Goblet of Thigh-r"AMRAP 15
- 200 m Run
- 10 Heavy Unbroken Goblet Squats
- :30 Rest***If your final round begins any time before the 15 min. mark, finish the full round***
Accessory5 Sets - :40 On|:20 Off
- Wall Sit (Weighted if able/desired)
Barbell
- Lifts
- EMOM 6: Power Clean + Push Jerk:
- 50% - 2 + 2(2)
- 55% - 2 + 2(2)
- 60% - 2 + 2(2)
- Snatch Deadlift + Low Hang Snatch:
- 50% - 1 + 2
- 60% - 1 + 2
- 65% - 1 + 2
- 70%+ - 1 + 2(5)
- Accessory
- Snatch Pull (slow negative)
- 3 x 10|10 DB Side Bends (as heavy as possible)
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