28 Jan WEDNESDAY, JANUARY 29TH

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WORKOUT OF THE DAY
4 SETS FOR QUALITY
1:00 Row
20s R-Plank
8 Kang Squat w/ BB
20s L-Plank
5 Font Squat w/BB *5s Tempo
(Focus on quality position work in squat prep)

EVERY 2:00 X 5 SETS
5 Front Squats (Add 5 lb from last week)

FINISHER
3 SETS
50’ Sled Push *AHAP
10 Shoot-thru
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BARBELL CLUB
A.SNATCH
Snatch Balance
3 X 3
Snatch High Pull + Power Snatch + OHS
4 Sets
*build to a heavy complex
B. CLEAN/JERK
Clean Pulls
3 X 3 @100%+
C. 3 SETS FOR QUALITY
8-12 Weighted Back Extension
8-12 Strict/Weighted Pull-up
12-15 Banded Tricep Extensions

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