Thursday 9.2.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 Shin Box + Forward Fold each

– 5 Banded Bird Dogs each

– 5 Goblet Reverse Lunges each

– 5 Tall Kneeling KB Halo each

3) Air Bike 10-15s sprint for max watts

4) Barbell Clean Warm-up

A.

Power Clean + Front Squat

3/3 x 2 + 2

OT1:30

– 3 warm-up sets, 3 working sets

– 5% heavier than last week

L1: Russian Swing + Goblet Squat 4 x 8-10 each, 1-2 warm-up sets. Rest 90s.

B.

”Crazy Train”

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135/95)

– Goal: Tough effort. Complete a full round without dropping the bar. Minimal rest between sets. Last

Recommended Scaling Options:

L3: (115/75)

L2: (95/65)

L1 AMRAP 5:

5 DB Light Thrusters

5 Up-downs

C.

Banded Face Pull Apart

100 quality reps.

– sets of 15-20