01/27/21: Wednesday

Today’s Workout

• Warm Up
  • 2 Sets – :20 On|:10 Off
    • Rockstars
    • Superman
    • Hollow Hold
  • 3 Sets
    • 15 KB Deadlift (2-Low Swing|3-Swing)
    • 10 Straight Leg Sit Ups (2-Lemon Squeeze|3-V Ups)
    • 6 Step Ups (2-Box Jump|3-Box Jump Over)
  • :30 Hang/Kip

• Conditioning – “Core-tney Love” – Last done 3/10/20
  AMRAP 20
  • 6 Toes to Bar
  • 8 Box Jump Overs
  • 10 Russian KB Swings

• Accessory
  5 Sets Technique Work
  • 10 Squat Cleans (Empty Barbell or Light Weight)

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Barbell

• Lifts
  • Every 2 min. – Hang Power Snatch
    • 50% – 3
    • 60% – 3
    • 65% – 3(3)
  • 20 min. – Clean + Front Squat + Jerk
    • 50% – 2 + 1 + 2
    • 55% – 2 + 1 + 2
    • 60% – 2 + 1 + 2
    • 65% – 2 + 0 + 2(5)
• Accessory
  • Clean RDL: 80% – 5(3)
  • 3 x :30 Hollow Hold