06/16/21: Wednesday

Today's WorkoutWarm Up

• 300 m Jog
• 25' Walking Lunges
• 25' Toy Soldier
• 25' Side Shuffle (x2)
• 25' High Knees (x2)
• 25' Butt Kickers (x2)
• 15 Ring Rows
• 10 Hanging Knee Raises
• 300 m Run

Conditioning -"Loop, Swoop, and Pull"10 Rounds For Time

• 300 m Run
• 3 Rope Climbs

Accessory4 Sets - Superset

• 15 DB Arnold Presses (Slow negative)
• 15 Strict High Pulls (Slow Negative)

Barbell

• Lifts
  • EMOM 6: Drop Snatch:
    • 50% - 3(2)
    • 55% - 3(2)
    • 60% - 3(2)
  • Clean + Front Squat + Jerk:
    • 50% - 1 + 2 + 1
    • 60% - 1 + 2 + 1
    • 65% - 1 + 2 + 1
    • 70%+ - 1 + 2 + 1(5)
• Accessory
  • Clean Lift Off + Clean Pull
    • 90-100% - 2 + 2(3)
  • 3 x 4-5 Weighted Pull Ups (as heavy as possible)