https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/107/day-3---wednesday-week-1en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/107/day-3---wednesday-week-1Mon, 24 Jul 2023 16:53:28 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:3d13d64b-f55e-44ee-8e43-34203ba9dc6eadminhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/107/day-3---wednesday-week-1#commentsCurrent Revision posted to SixPackSmackdown Wiki by admin on 7/24/2023 4:53:28 PM<br /> <p><strong><span>1. Running&nbsp;Conditioning</span></strong><br /><span>5 Rounds:</span><br /><span>1:15 easy, :15 sprint<br /></span><em><span>Rest 1:30 Between Efforts.</span></em></p> <p><strong><span>2.&nbsp;Hang Squat Snatch</span></strong><br /><span>Build to a Heavy Single</span></p> <p><strong><span>3.&nbsp;&rdquo;Fire Storm&rdquo;</span></strong><br /><span>For Time:</span><br /><span>3 Rounds:</span><br /><span>7 Squat Snatches (95/65)</span><br /><span>7 Chest to Bar Pull-ups</span><br /><span>7 Box Jumps Overs (24/20)</span></p> <p><span>50/35 Calorie Row</span></p> <p><span>3 Rounds:</span><br /><span>7 Squat Snatches (95/65)</span><br /><span>7 Chest to Bar Pull-ups</span><br /><span>7 Box Jumps Overs (24/20)</span></p> <p><span>50/35 Calorie Row</span></p> <p><span>3 Rounds:</span><br /><span>7 Squat Snatches (95/65)</span><br /><span>7 Chest to Bar Pull-ups</span><br /><span>7 Box Jumps Overs (24/20)</span></p> <p><strong><span>4.&nbsp;Midline</span></strong><br /><span>L-Sit: 2 Max Effort Holds</span><br /><span>Planks: 3 Sets of 30 Seconds (Front, Left, Right)</span></p><div style="clear:both;"></div>