Saturday 9.11.21

Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 Banded Overhead Goodmornings

– 5 Goblet Reverse Lunges each

– 5 Thoracic Rotations each

3) Barbell Power Clean Warm-up

A.

‘Holleyman’

30 RFT:

5 Wall Balls (20/14)

3 HSPU

1 Power Clean (225/155)

– Goal: Sustainable effort, this is a LOT of volume so don’t come out too hot. No time cap.

L3: (185/125)

L2: (14/10) (155/105) (Box HSPU or Box Knee HSPU)

L1: (15 rounds) (10/8) (A-Frame Push-up) (Deadlift for Power Clean 135/95)

B.

10 minutes easy on either bike, row, jog.