01/27/21: Wednesday

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By
allen
January 27, 2021
01/27/21: Wednesday

allen

   •    

January 27, 2021

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 3/10/20AMRAP 20
    • 6 Toes to Bar
    • 8 Box Jump Overs
    • 10 Russian KB Swings
  • Accessory5 Sets Technique Work
    • 10 Squat Cleans (Empty Barbell or Light Weight)

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

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