Today's WorkoutWarm Up
- 5 Inchworm + Press Up
- 10 Two Breath Glute Bridges
- 15 Straight Leg Sit Ups
- 20 Lunges w/ Torso Rotation
- 25 Deadlifts (Slow Negative)
- :30 Hollow Hold
Strength
- Build to a 1 rep Max Deadlift (last done 11/16/20)
Conditioning - "Casa Bo-knee-ta"30 - 20 - 10
- Cal Row|Ski|Bike
- Mixed Grip Lunges (alt as desired - rx: 40#|25# crx: 50#+|35#+)
Accessory3 Sets
- 10 Bulgarian Split Squats (Each Leg)
Barbell
- Lifts
- EMOM 6: Jerk Dip + Jerk:
- 60% - 2 + 2(2)
- 65% - 2 + 2(2)
- 70% - 2 + 2(2)
- Snatch Pull + Snatch:
- 55% - 1 + 2
- 60% - 1 + 2
- 65% - 1 + 2
- 70% - 1 + 2
- 75% - 1 + 2(3)
- Accessory
- Snatch RDL
- 3 x :45 Plank Holds (weighted)
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