Wednesday – 5/1/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
EMOM x 6
Even – 12 Med Ball Front Squats
Odd – :45 Machine

(Mobility)
:30 Wrist Mobility
1:00 Lizard

(Specific)
-5 Dive Bomber Push-Ups
-5 Tempo Front Squats (3311)
-20 Double-Unders

STRENGTH
Front Squat
Every 2:30 for 5 Rounds
-50 Double-Unders
-2 Front Squats @ 70%

METCON
For Time
21 – 15 – 9 – 9 – 15 – 21
-Alt. DB Snatch (50/35)
-Wall Balls (20/14)
Rx+ (jump to a heavier DB/heavier WB on the back half)
Time Cap = 13:00

Cash Out…. If you have time
EMOM x 8
Odd – 1 min. Plank
Even – 30 sec Russian Twist with light DB

EXTRA CREDIT
[Strength]
Clean + Jerk
2+1 @ 60%
2 x 2+1 @ 65%
3 x 2+1 @ 70%

Clean Pull
2 x 2 @ 90%
2 x 2 @ 95%

[Gymnastics]
T2B Volume
10 min. Bike Ride @ Recovery Pace
At 2:00, 4:00, 6:00, and 8:00
Stop and perform 15-20 Unbroken T2B

[Accessory]
Alt. EMOM x 12
Even – 12 Bar Facing Burpees
Odd – 30 sec DBall Bear Hug