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09/08/23 Wednesday Workout of the Day

Warm-Up : 8:00 Cap

2-3 Sets, For Quality

:60sec Jumping Rope


Weightlifting

Every 2:00 minutes , 5 Sets

Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)

Holding between 60-70%


"Rowdy"

2 Rounds, For Time:

600m Run

36 Wall Balls 9/6kg

24 Toes to Bar

12 Alternating Hang Dumbbell Clean and Jerk 32/22.5kg


Time Domain: 14:00-17:00 minutes

Time Cap: 20:00 minutes


Recovery / Mobility

2:00 minute Saddle Pose

1:00 minute / 1:00 minute Pigeon Pose


Optional Accessories

3 Sets : For Quality

:40-:60 second Wall Sit


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