WEDNESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
With a 45 lb bar....
8x Snatch Grip RDL
8x Hang Power Snatch
8x Overhead Squat
100m Run
Hip Swivel Stretch
1) 7 Rounds for time of
3x Snatch Grip Dead Lift @ 95lbs
3x Hang Power Snatch @ 95lbs
3x Overhead Squat @ 95lbs
3x Burpees
Rest 5 Minutes
2) 6 Rounds of
100m Sprint
1:00 Rest
3) 4 Rounds of
Rope Climb
8x Weighted Dips - increase weight rapidly
4) 4 Rounds of
8x 1-arm weighted Sit Ups 35lb Dumbbell 4/4
12x Poor Man's Leg Curl 8/8
12x Donkey Kicks 8/8
12x Back Extension (weighted)
