Wednesday 11/23

WORKOUT for Wednesday 11/23/2022

EMOM x15: full clean + cluster

30-20-10 reps for time:
DB hang snatch, 2x 20/35/50lbs
pullups

Post time to whiteboard!

Optional Finisher: 2-3 rounds
– 1:00 bar-in-trap/side
– :30 chair stretch/side
– max (freestanding) handstand

ENGINE for Wed 11/23

300 calorie row. Every 25 calories:
a. 15 calorie Echo bike
b. 5 double KB clean & press
c. 15 shuttle runs
d. 5 prowler push & pull

BODYBUILDING for Wed 11/23

5 rounds for max total reps:
max unbroken bench press, 70%
max unbroken Gorilla row

3 sets
8+ split squats/side
16+ weighted hip extension