09/29/21: Wednesday

Today's WorkoutWarm Up

• 15 Banded Pass Throughs
• 30 Banded Pull Aparts
• :30 Lat Stretch (Each - floor)
• :30 Pec Opener Stretch (Each - rig)
• 2 Sets
  • :40 Jump Rope
  • 12 Presses > Push Presses

Skill10 min.

• Kipping

Conditioning - "Brick City Kicks"AMRAP 18

• 9 Toes to Bar
• 7 Push Presses (rx: 95#|65#)
• 30 Double Unders

Accessory5 Sets

• 10 Weighted Glute Bridges

Barbell

• Lifts
  • E:90 x 6: Power Snatch (Low Hang):
    • 45% - 2(2)
    • 55% - 2(2)
    • 60% - 2(2)
  • Clean (Low blocks) + Split Jerk:
    • 55% - 2 + 2
    • 60% - 2 + 2
    • 65% - 2 + 2
    • 70% - 1 + 2(4)
• Accessory
  • Clean Pull (Blocks):
    • 100% - 5(3)
  • Weighted Planks:
    • 25-45 - :30(3)