Wednesday January 20, 2021

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WARM UP: 4 rounds

10 KB RDLs
10 mountain climbers
1 min any machine

Strength/Skill: Sumo Deadlift

3 dead stop reps every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 cal bike
30 Toes to Bar

T1: 30 cal bike and ab mat sit ups
T2: as written
T3: non-working partner hangs while partner does toes to bar

EXTRA WORK:

Technical Touch Up: 5 sets

2 snatch lift offs(lift to the knee)+1 snatch(power or full whichever is preferred)

Boulder Shoulders:

4 sets of 10 wide grip behind the neck press

Then

4 supersets
10-15 plate front raises
10-15 Arnold Presses

Tuesday, January 19th, 2021 at 9:55 pm / WODS