Wednesday – 2/12/2020

The Workout for Wednesday is:

APPLIED STRENGTH
In an 8 minute window, starting with an empty barbell…
Build to a heavy Power Snatch (Rx+ Power Snatch + Overhead Squat), for the day.
~Rest 2:00~
Every 60 seconds until “failure” @ 80% of heavy lift.
Minute 1 – 1 Power Snatch (Rx+ 1 PSn. + 1 OHS)
Minute 2 – 2 Power Snatches (Rx+ 1 PSn. + 2 OHS)
Minute 3 – 3 Power Snatches (Rx+ 1 PSn. + 3 OHS)
Minute 4 – 4 Power Snatches (Rx+ 1 PSn. + 4 OHS)
Minute 5: Etc…..
*Time Cap = 10 minutes
*If you fail to complete the target reps in a given minute, start over at 1 for the next interval and restart the climb. Everyone will be done once the clock hits 20:00

METCON
For Time
-20 Pull-Ups
-5 Deadlifts (225/155)
-20 Toes-to-Bar
-5 Deadlifts
-15 Pull-Ups
-5 Deadlifts
-15 Toes-to-Bar
-5 Deadlift
-10 Pull-Ups
-5 Deadlifts
-10 Toes-to-Bar
-5 Deadlifts
*Time Cap = 15 minutes 
*No Butterfly Pull-Ups today! You advanced athletes need to take a step back and work the basics. Challenge yourself! You once mastered the regular kipping pull-up… you can’t lose that skill.
Rx+ version:
-Deadlifts @ 275/185
-Gymnastics rep scheme 25/25, 20/20, 15/15 with C2B pull-ups instead of pull-ups (Still no butterfly)

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.

[Gross Strength]
EMOM x 10
-1 Sumo Deadlift
*Use heaviest weight possible across all 10 sets.

[Gross Conditioning]
Every 2 minutes, for 6 minutes (3 sets)
-10 Burpees to 12″ target
-1 Max Unbroken set of Squat Cleans*
*Round 1: 115/75
*Round 2: 135/95
*Round 3: 155/105

[Engine Builder]
Speed/Threshold Day
3 Rounds
-Run 4:00
-Rest 90 seconds

Row Sub: Yes
Bike Sub: Yes
Ski Sub: Yes