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
- 3 Sets – :20 On|:10 Off
- 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
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)
- Every 1:30 – Snatch Pull + Power Snatch + Overhead Squat
- Accessory
- Clean Pull: 105% – 5(3)
- 3 x :30 Weighted Planks