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

• Strength3 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")

• AccessoryAMRAP 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)
• Accessory
  • Clean Pull: 105% - 5(3)
  • 3 x :30 Weighted Planks