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Daily Workout WOD, February 5, 2021

05 Feb, 2021

2.5.21

Metcon
Banded ext rot knee on box 2min/side
Complete 2 sets of:
12 Banded Slides
12 Behind the neck Snatch Grip Strict Press
45 secs/side Side Plank
Metcon (Time)
AQAP complete:

23-17-11 C2B Pull Ups / Pull Ups / Jumping C2B or Jumping Pull Ups
10 Burpees to a 6" Target

Directly into

23-17-11 HSPUs
10 Burpees to a 6" Target

Directly into

23-17-11 Pull Ups / Ring Rows
10 Burpees to a 6" Target

Time Cap: 15 mins
Power Clean + Push Jerk (EMOM x 10 mins: 2 (TnG) + 1)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)

Work with 80 to 85% of your 1RM Push Jerk
Front Squat (Complete 5 sets of 3 reps at T23X1)
Build to heavy 3 rep
Front Squat (Complete 3 sets of 10 reps at T30X1)
Use 50% of your best 3 rep for each set.
Rest 1 min only between each set.
Focus on speed coming out of the hole!
Metcon
EMOM x 9 mins:
1. 20 sec L-Sit on Paralletes / Hang from the bar
2. 30 sec Hollow Hold
3. 30 sec Front Plank Hands on Rings with Feet on Bench
Metcon
Optional Extra Work

Complete the following for quality:
2000m Row / 1500m / 1000m at FTP
Rest 90 secs to 2 mins

AQAP complete 6 rounds of:
10 Hang Power Cleans (95/65)
18 Push Presses (95/65)
10 Box Jumps (30/24)

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