Wednesday – 1/8/2020

The Workout for Wednesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Back Squat x 3 reps
*Use heaviest weight possible across all 10 sets.

METCON
“Prison Rules”
Power Snatch – 3 Reps Every 15 sec x 4 minutes
Rest 1 minute

Power Clean & Jerk – 3 Reps Every 15 sec x 4 minutes
Rest 1 minute

Thruster – 3 Reps Every 15 sec x 4 minutes
Rx = (75/55)(Rx+ 95/65) Score = Number of successful intervals

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
5 Rounds, NFT
-3 Rope Climbs
-40′ HS Walk

[Applied Strength]
EMOM x 12
-1 Squat Clean
*All reps at/above 90%

[Gymnastics]
For Time
-30 Bar Muscle-Ups
*If you do not have Bar Muscle-Ups yet, perform jumping Bar Muscle-Ups from a box. Ask a coach to help you setup if you are unsure how.

[Engine Builder]
(Run Option)
4 Rounds
-400m Run @ Mile PR Pace
-400m Run @ :30 – :45 slower
No Rest between rounds.

(Row Option)
4 Rounds
-4 Minute Row for Distance
-1 Minute Rest
*Each round is a stroke ladder.
*1st minute is at 22 s/m and you increase stroke rate by 2 each minute. So 22/24/26/28