Wednesday – 2/26/2020

The Workout for Wednesday is:

APPLIED STRENGTH
In 8:00 window, establish 1RM Power Snatch
~Rest 2:00, then~
Every 20 seconds, for 5 minutes
-1 Power Snatch @ 75% of Heavy Single.

METCON
AMRAP x 11
-33 Wall Balls (20/14)
-11 Power Cleans (135/95)
*Dirty couplet. Put your head down and grind.

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]
EMOM x 10
-10 Russian KB Swings (124/80)

[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Push Press x 8 reps
*Work up to an 8RM for the day.

[Gymnastics]
3 RFT
-20 GHDSU
-60 Double-Unders
-20 Chest-to-Bar Pull-Ups

[Engine Builder]
Endurance Day
-Machine 28 minutes
*Consistent Pace, no kick at finish.

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: No
*Track your total cals/distance.