Wednesday – 4/17/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
Alternating Tabata
-Mtn Climbers
-Burpees

(Mobility)
Standing Front Rack Bar Holds x 30 seconds
Squatting Front Rack Bar Holds x 30 seconds

(Specific)
Clean & Jerk Tech.

STRENGTH
EMOM x 10
3 Position Clean + Jerk
(Floor/Below Knee/Above Knee)
*Start around 50% and build, but don’t go above 75%.

METCON
EMOM x 10
-12 American KB Swings (55/35)
-12 Air Squats
*Rx+ 14 Swings/14 Air Squats. It’s Doable.

EXTRA CREDIT
[Strength]
Clean Pulls
2 x 3 @ 95%
2 x 3 @ 100%
*Just like the Sn. Pulls on Monday, the focus here is leg drive and extension of the hips. This is not a High Pull.

Front Squat
5 x 3 @ 75%

[Gymnastics]
Ring MU Cardionastics
For Time
-30/18 Cal Assault Bike
-15/12 Ring MU
-20/12 Cal Bike
-12/9 Ring MU
-10/6 Cal Bike
-9/6 Ring MU
*Go hard on the bike. The purpose of these pieces are gymnastics under fatigue.
Time Cap = 12 minutes.

[Accessory]
Movement Conditioning
DB Box Step-Ups
Accumulate 50 reps (50/35)
Followed by;
50 Unweighted Box Step-Ups

[Engine]
Ski
6 x 500m
Rest 2:00 between
*Keep pace around 2k pace, shoot for negative splits.