03/10/21: Wednesday

Today’s Workout

• Warm Up
  • 3 Sets – :20 On|:10 Off
    • Hollow Hold
    • Superman
  • 20 KB Deadlifts
  • 20 Sit Ups
  • 15 Low Swings
  • 15 Tuck Jumps
  • 10 KB Swings
  • 10 Box Dips
  • 20 Barbell Deadlifts

• Strength
  3 Sets
  • 9 Deadlifts (65-70%)

• Conditioning –“American Core-or Story”
  3 Rounds For Time
  • 50 Sit Ups
  • 35 KB Swings (Russian or American)
  • 20 Box Jumps (rx: 24″|20″  crx: 30″|24″)

• Accessory
  AMRAP 8
  • 10 Two-Breath Side Planks
  • 10 Bird Dogs

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Barbell

• Lifts
  • Every 1:30 – Snatch Pull + Power Snatch + Overhead Squat
    • 50% – 1 + 2 + 3
    • 55% – 1 + 2 + 3
    • 60% – 1 + 2 + 3(2)
    • 65% – 1 + 2 + 2(2)
    • 70% – 1 + 2 + 3
  • 20 min. – Clean Deadlift + Hang Clean + Jerk
    • 50% – 1 + 2 + 2
    • 60% – 1 + 2 + 2
    • 65% – 1 + 2 + 2
    • 70% – 1 + 2 + 2(2)
    • 75% – 1 + 2 + 2(3)
• Accessory
  • Clean Pull: 105% – 5(3)
  • 3 x :30 Weighted Planks