12.13.19 Friday

Prep:
2 Sets:
5/side Quadruped CARs
50 ft Quadruped Crawl

Essentials

A. Front Rack Reverse Lunge + Front Squat

3/leg + 2 Front Squats

Build to a tough set in 12 min.

B. EMOM10

Odd- 20 sec Max Hang DB Power Clean 35/25
Even- 5 DB Front Squats from Floor

C. 4 Sets:

8 Barbell Glute Bridge @ 11X0
6/leg SL KB DL @ 31X1
rest 60 sec

 

Fitness

A. Front Rack Reverse Lunge + Front Squat

3/leg + 2 Front Squats

Build to a tough set in 12 min.

B. EMOM10

Odd- 20 sec Max Power Clean Singles (No TnG)
Even- 4 Front Squats from Floor

50% of Max Power Clean

C. 4 Sets:

8 Barbell Glute Bridge @ 11X0
6/leg SL KB DL @ 31X1
rest 60 sec