07/14/21: Wednesday

Today's WorkoutWarm Up

• 1 min. Row|Ski|Bike
• 10 Step Ups (Each)
• 30 Jumping Lunges
• :30 Handstand Hold (sub: Downward Dog Hold)
• 1 min. Row|Ski|Bike

Skill

• Split Jerk

Strength

• Build to a 1 RM Split Jerk

Conditioning - "Shin-ani-Gains" - Last done 2/7/21For Time

• 25 - 20 - 15 - 10 - 5 Box Jump Overs (rx: 24"|20")
• 500 - 400 - 300 - 200 - 100 m Row|Ski (25-20-15-10-5 Cal Bike)

Accessory3 Sets

• 10 Presses in the Split Position
• 10 Back Rack Split Squats (Each Leg)

Barbell

• Lifts
  • EMOM 6: Power Snatch:
    • 50% - 2(2)
    • 55% - 2(2)
    • 60% - 2(2)
  • Clean (Low Blocks) + Jerk:
    • 55% - 2 + 2
    • 65% - 2 + 2
    • 70% - 2 + 2
    • 75% - 2 + 2(4)
• Accessory
  • Clean DL:
    • 105+% - 5(3)
  • 3 x 10 Weighted V Ups