Wednesday – 4/10/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
With a partner
-1min. Legs only Row
-1min. Legs + Hips
-1min. Strapless Full Row
While partner is rowing…..
:30 Squat Hold with KB on High Thigh
:30 Down Dog

(Specific)
Clean and Jerk Technique

STRENGTH
(Part A)
3-Position Clean (Floor, Below Knee, Above Knee) + Jerk
1 @ 60%
1 @ 65%
4 sets @ 70%
(CLICK HERE)

(Part B)
Front Squat
5 x 3 @ 70%

METCON
For Time
-500m Row
-Rest 3 min.
-500m Row
*Score is both time combined.
*This is going to hurt 🙂

EXTRA CREDIT
[Strength]
Clean Pull
2 x 3 @ 90% (of clean)
2 x 3 @ 95%
(CLICK HERE)

[Gymnastics]
AMRAP x 6
6 Unbroken Bar Muscle-Ups
*Scale to a number you can consistently hit unbroken.

[Accessory]
DTC Bulletproof Body
3 Sets, NFT
-Good Morning x 5 (heavy)
-Hip Extensions x 20
-GHD Sit-Up x 25

[Engine]
4 to 6 Rounds
-1000m Row
-Rest 2:00
*Stroke Rate: 26
*Try to get negative splits, each interval should be faster than the previous.