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FRIDAY 20210212

Warm-up

15 PVC Passthru
10 PVC Kang Squats
10 PVC Front Squats
PVC Front Rack Stretch
10 Floor Facing Snow Angels
10 Super Bird Dogs
Wrist Stretch
:40 Supinated Bar Hang

2 Rounds:
8 Air Squats
8 Kipping Knee Raises


Strength and Skill

Every 2:30 for 12:30 (5 sets):
4 Front Squats @ 22X1*

* Start around 70-80% of your 1RM and build to a challenging set of 4 for today.

2 second eccentric (lowering) , 2 second pause in bottom, explode up.


FITNESS 20210212

As many rounds and reps as possible in 11 minutes:
14 SA Hang DB Power Clean and Jerk (40-50#, 25-35#) [7/arm]
7 Kipping Leg Raises

Scoring: Rounds + Reps


PERFORMANCE 20210212

As many rounds and reps as possible in 11 minutes:
9 Hang Power Cleans (115/80#)
7 Shoulder-to-Overhead (115/80#)
5 Toes-to-Bar

Scoring: Rounds + Reps

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