09/22/21: Wednesday

Today's WorkoutWarm Up

• 3 Sets - :30 On|:15 Off
  • Straight Leg Sit Ups
  • Scap Pull Ups
• 3 Sets
  • 6 Squat Thrusts
  • 6 Hanging Knee Raises

StrengthEvery 3 min. for 6 Sets

• :30 Max Inverted Body Rows
• 200' Heavy Farmers Carry (50' Increments)

Conditioning - "Drop-Kick Bur-phys"1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 (crx: 11-12) **14 min. Time Cap**

• Burpees to Target
• Toes to Bar

Accessory3 Sets

• 20 Lateral Step Overs
• :30-:40 Side Planks (Each side)

Barbell

• Lifts
  • E:90 x 6: Jerk Dip + Split Jerk (Rack):
    • 45% - 2 + 2(2)
    • 55% - 2 + 2(2)
    • 60% - 2 + 2(2)
  • Snatch Pull + Snatch:
    • 55% - 2 + 2
    • 60% - 2 + 2
    • 65% - 2 + 2
    • 68% - 1 + 2(4)
• Accessory
  • Snatch Lift Offs:
    • 100% - 5(3)
  • V Ups:
    • 0 - 12(3)