Wednesday – 5/29/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
EMOM x 6
E – 10 KB Taters
O – 30 sec Front Plank

(Mobility)
Shin Box Rotations x 20
Squatting Shin Box Rotations x 10
Forearm Opener x 45 sec

(Specific)
2 Rounds with an empty barbell
-3 Temp Front Squats @ 53X1
-5 1 1/4 Front Squats
-3 Thrusters

STRENGTH
Front Squat
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%

METCON
AMRAP x 15
-5 Power Cleans (135/95)
-10 Toes-to-Bar
-15 Wall Balls (20/14)
A classic today 🙂

EXTRA CREDIT
[Applied Strength]
Snatch
2 reps @ 75%
3 x 1 @ 80%

Snatch Pulls
3 x 2 @ 90% (of snatch)

[Gymnastics]
Batting Practice
3 Rounds NFT
-5 to 10 Ring Muscle-Ups
-15 C2B Pull-Ups

[Accessory]
Not for time:
400m single arm overhead kettlebell carry 70/53
*You may switch sides at anytime. If for any reason you can not do overhead, a side carry is permitted. I’d prefer you walk slow rather than fast. I want that time under tension and the odd object core work 🙂

[Engine]
Row
5 x 1000m (6-8 sec above 2k pace)
Try to increase speed each interval.
Rest 3 minutes between