Wednesday – 2/19/2020

The Workout for Wednesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Bench Press x 1 Rep
*Use heaviest weight across all 10 sets.

METCON
AMRAP x 15
-40 Power Snatches (75/55)
-30 Bar Facing Burpees
-20 Ring Muscle-Ups (Scale: Strict Pull-Ups/C2B Pull-Ups)
*Snatch weight should be very light. Think back to the workout you guys did last Monday. Sub out the Barbell for DB Snatches if needed.

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.

[Applied Strength]
EMOM x 15
-1 Clean & Jerk
*Work up based on feel. Demand perfection!

[Accessory]
5 Rounds: Complete a new station every 2:00
-Station 1: Double DB Bulgarian Split Squat x 16 reps (8/side)
-Station 2: Dynamic Push-Up x 6 to 12 reps
-Station 3: Horizontal Ring Row x 10 reps @ 21×1

[Engine Builder]
Anaerobic Day
10 Rounds
-Machine 20 sec @ very high intensity
-Rest 1:40

Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: No
*Track your Cals/Distance each round.