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27/03/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality

30 second Double Under or Double Under Practice

8 Romanian Deadlifts


Strength

Back Squat

Every 3:00 minutes, 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%


Percentage is based on your 1-rep max Back Squat


Rest as needed between sets


Conditioning

"Story”


9:00 minute AMRAP

1-2-3-4... Power Clean, 90/65kg

10 Toes to Bar/Knee Raise

25 Double Unders/ 75 Single Unders


Primary Objective:  Achieve 5+ Rounds


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

4 Sets, For Quality

Rest 1:00 minute

Rest 1:00 minute

-Max Effort Chin Over Bar Hold

Rest 2:00 minutes between sets


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