Prep
Equipment required: Medium/light band, light KB
1) 10 each Dynamic Pigeon Pose
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 Russian Baby Maker + Thoracic Rotation
3) Clean Barbell Warm-up
A.
Power Clean
Build to a heavy 2 over 6 sets.
OT2M
– Sets of 4,3,2,2,2,2
– These are not Touch N’ Go, reset between reps
– 1RM tested on 3/18
Rx+: Squat Clean
L1: 4 x 10 + 8 + 6 KB RDL + Russian Swing + Goblet Squat, 2-3 warm-up sets. Rest 2:00
B.
‘Fool in the rain’
For time:
30-20-10
Wallballs (20/14)
21-15-9
Deadlifts (225/155)
– Goal: Hard effort and UB for as many sets as possible.
Rx+:(275/185) (30/20)
L3: (185/125)
L2: (14/10) (155/105)
L1: (10/8) (135/95)
TIME CAP = 10:00
C.
Cooldown
– Pigeon Pose – 60s each
– Lizard Pose – 60s each