Prep
Equipment required: Foam roller, barbell, light band
1) Foam roll thoracic spine
2) 3 Spiderman Lunge each
3) Band Chicken Wing Stretch 60s each
4) 3 Rounds of:
– 8 Band Front Squat
– 10 X-band Walk each
– 12 Lateral Lunge total
5) Air Bike Sprint 10-15s for max watts
6) Front Squat w. an empty barbell
1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.”
A.
Front Squat Cluster Set
3 x 3.2.1 (15s).
OT4M
– Perform 3 heavy sets of 3 reps + re-rack and rest 15seconds, 2 reps + re-rack and rest 15s and so on.
– Weight is 80-85% of 1RM.
– Essentials: 5 x 6. OT2M
B.
‘Redline’
3 RFT:
10 Power Cleans (155/105)
20 Lateral Burpees Over The Bar
– Goal: Max effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
TIME CAP = 9:00
C.
Single Leg Glute Hip Thrust – Foot elevated on a bench
3 x 8-10 each. Rest 60s.