02/17/21: Wednesday

Today’s Workout

• Warm Up
  • 2 x Banded Walks (Fwd|Bwd|R|L|Sk) + 5 Squats
  • 10 Good Mornings
  • 15 Back Squats
    ***Post Strength***
  • 3 Sets – :30 On|:15 Off
    • Bike|Row|Ski
    • :20 Squat Thrusts

• Strength
  6 Sets
  • 3 Back Squats (80-85%)

• Conditioning – “Coughy and Go-Nuts”
  AMRAP 15
  • 12 Burpees to a Target/Plate
  • 10|8 Cal Bike|Row|Ski Sprint
  • 1 min. Rest

• Accessory
  6 Sets – :30 On|:15 Off – Alternating
  • Handstand Hold
  • Wall Sit

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Barbell

• Lifts
  • Every 1:30 – Clean Deadlift + Low Hang Power Clean + Power Jerk
    • 50% – 1 + 1 + 1(2)
    • 55% – 1 + 1 + 1(2)
    • 60% – 1 + 1 + 1(2)
    • 65% – 1 + 1 + 1
  • 20 min. – Snatch + Overhead Squat
    • 50% – 2 + 1(2)
    • 60% – 2 + 1(2)
    • 65% – 2 + 1(2)
    • 70% – 2 + 1(2)
• Accessory
  • Slow Snatch Deadlift: 95% – 5(3)
  • 3 x :20 Hollow Hold