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WEDNESDAY SHOWDOWN!!

22
Oct

WEDNESDAY SHOWDOWN!!

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SKILL

 

Barbell Warm Up

 

OLY

 

3- Position Snatch

(High Hang, Mid-Thigh, Floor)

 

Take 20 min to build to today’s heavy complex.

 

STRENGTH

 

Front Squat @ 22×1

(Use last week heavy load)

 

3 @ 65%

3 @ 75%

3 @ 85%

1-2 @ 95%

 

then…

 

5-5-5 @ 90% (NO PAUSE)

 

(15 min cap)

 

 

SKILL

 

3 Rounds of

 

DB/KB Row x 6-8 reps @ 2111

rest :30 sec

:45 sec of Max Push Ups

rest :30 sec

:45 sec of Weighted Plank Holds from elbows

rest :30 sec