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Wednesday 12/5/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Workout Warmup: Strength

On the two min for 5 rounds of:

3 strict press, no racks. Start at 60% and add weight as you can for a max triple for the day.

Workout:

2 Rounds for time of:

50 Double-unders

25 Hang Power Snatches 75/55, RX+95/65

50 Double-unders

25 Push Press, 75/65, RX+95/65

50 Double-unders

25 Bar over Burpees

Lift:

Wednesday (Session Two)
A.
In 16 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 80-85%

D.
Every 2:30, for 5 minutes (2 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Skill:

10 min alternating EMOM

2 rope climbs

150 m row

Earlier Event: December 4
Tuesday 12/4/2018
Later Event: December 6
Thursday 12/6/2018