Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) 3 rounds:
– 3 each KB Windmills
– 5 each Deadbugs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
4) Barbell Warm-up Clean
A.
Clean and Jerk
Build to a heavy single in 8 sets.
OT2M
– Sets of 3,3,2,2,1,1,1,1
– Any style permitted
L1: Work on technique or Clean Deadlift 6 x 4, 2 warm-up sets.
B.
‘Crazy Train’
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135/95)
– Goal: Tough effort. Complete a full round without dropping the bar. Minimal rest between sets. Last tested on 9/2/21.
L3: (115/75)
L2: (95/65)
L1: (75/55)
Beginner:
AMRAP 5:
5 DB Thrusters
5 Up-downs
C.
3 x 6-8 each. Rest 60s