1) 4 Spiderman Lunge each
2) 2 Rounds of:
5 Bird Dogs each side
10 Reverse Lunges in place (5 each)
3) Box Squat with an empty barbell:
2 x 5 3s down focusing on perfect technique.
– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this is to perform 1-3 reps with a heavy load, not necessarily a max.
– parallel box with a wider than normal stance
3 x 10.
– exceed weight from last week
– slow & controlled
8 Power Cleans (155/105)
8 Bar Facing Burpees
– Goal: Tough effort. Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for the cleans.