10/06/21: Wednesday

Today's WorkoutWarm Up

• 10 Sumo Inchworm + Groiner
• 10 Two Breath Side Planks
• 10 Halting Glute Bridges
• 2 Sets - :40 On|:20 Off
  • Row|Ski|Bike
  • Jump Rope (Singles > Doubles)

Conditioning - "Annie Row-kley"AMRAP 22

• 1500|1200 m Row|Ski
• 50 - 40 - 30 - 20 - 10
  • Double Unders
  • Abmat Sit Ups

Accessory2-3 Sets

• 30 Banded Tricep Extensions
• 20 KB Horn Curls
• 10 DB Waiter Curls

Barbell

• Lifts
  • E:90 x 6: Power Clean + Front Squat + Jerk:
    • 50% - 2 + 1 + 2(2)
    • 60% - 2 + 1 + 2(2)
    • 65% - 2 + 1 + 2(2)
  • Snatch (blocks):
    • 55% - 2
    • 60% - 2
    • 65% - 2
    • 70-75% - 2(4)
• Accessory
  • Snatch Pull (Blocks):
    • 100-110% - 5(3)
  • Russian Twists:
    • 25-35 - 12(3)