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WEDNESDAY 20210127

Warm-up

10 PVC Passthru
10 PVC Kang Squats
10 Matrix Turns
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/side
Supine Twist Stretch
Calf/Ankle Stretch on Rig

2 Rounds:
3 Plank Walk-outs to Push-up
3 Broad Jumps


FITNESS 20210127

4 Rounds for Time (working 1:00 on, :30 off):
20 SA DB Hang Power Clean and Jerk (50/35#) [10/arm]
15/12 Calorie Bike

* 18 minute cap (12 min of working time)

Scoring: Time


PERFORMANCE 20210127

3 Rounds for Time (working 1:00 on, :30 off):
12 Power Cleans (165/115#)
18 Box Jumps (24/20″)

* 18 Minute Cap (12 min of working time)

Score = total time to complete (including rest)

Scoring: Time


Strength and Skill (After Metcon)

Every 2:00 for 12:00 (6 sets):
Rear Foot Elevated Romanian Deadlift x 5 Reps/leg*

* Utilize two dumbbells or kettlebells and rear foot on bench, only go as low as controllable (KB/DB does not have to hit the ground). If this is super challenging or you have a major imbalance, utilize no weight and focus on glute/hamstring activation with a reach toward the floor.

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