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Warmup5:00 empty bar snatch overhead hold Every minute (including the first) :20 hollow hold Then go warm up your snatch to your first weight (likely …

Warmup10 split squat rock backs:30 waiter’s holdx 2 sets Then practice your lifts and figure out your weights Workout2:00 active hang (accumulated) Then  3 sets …

Warmup4 sets5 sumo good mornings:30 sciatic nerve flossing/side10 bird dogs–if you’re a beast, do these from a plank:20 of quick feet to a 45 Then …

21.3 – Friday Night Lights!

Workout 7:00 AMRAP20 single leg alternating v ups 5 sandbag/dball over shoulder100/7050 stepups (no weight) 20/165 feet elevated ring rows rest 4:00 Your score for time. 

Skill Work10:00 of bar muscle up practice Warmup3 sets2 ring dips–1 second pause at bottom and top20 dubs4 s2o–get heavier than workout weight if you …

WarmupAccumulate 2:00 on each side of: Front rack/suitcase hold (1 in each) Then warmup your FS and stepups Lift3 sets10 paused front squats–thruster the first …

WarmupGo through a light empty bar warmup, then hit 3 sets of: 3 deadlifts+2 power cleans+1 power snatch+1 squat snatch Working up to your workout …

Friday Night Lights – 21.2

Warmup3 sets10 scap circles10 scap pushups10 fire hydrants/sideThen warmup your workout movements Workout5 Rounds, rest 1:00 in between each roundIf you’re doing the open, do …