Friday 2.11.22

Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Lats and Thoracic Spine 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

5) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Tall Cleans

– 10 steps each X-Band Walks

A.

Power Clean + Squat Clean

Build to a heavy set of 1 + 1 over 6 sets. 

OT2M

– L1: Work on technique OR: Hang Muscle Clean 5 x 6. Rest 60s.

– Match weight from 12/27

B.

‘Open 18.2’

In a 12 Minute Window:

For time:

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)

Bar Facing Burpees

Remaining time 1-rep Max Clean

– Goal: Challenging pace with some energy left for the Clean

L3: (40/25)

L2: (30/15)

L1: (20/10) (Up downs) (Deadlift for Clean)

C.

Standing Banded Abs

3 x 10. Rest 60s.