Friday, October 7

Prep

Equipment Required: foam roller, medium band, kb

1) Foam Roll Glutes & Adductors x 60s each

2) 1 Round:

Barbell Shoulder/Lat Stretch x 30s each

Barbell Front Rack Stretch x 5 each

3) 3 rounds:

– 5 Banded Front Squats

– 10 each X-Band Walks

– 5 KB Squat Jumps

– 5 Russian Swings

4) Barbell Warm-up Clean

A.

Hang Power Clean

Build to a heavy 2 over 6 sets.

OT2M

– Sets of 4,3,2,2,2,2

– Improve from last week

Rx+: Hang Power Clean + Hang Squat Clean

B.

‘Tug Boat’

2 RFT:

25 Power Cleans (115/75)

25 Bar Facing Burpees

– Goal: Challenging pace that you can increase for the last set of Burpees

– Last tested 4/28

L3: (95/65)

L2: (75/55) (Burpee)

L1: (95/65 Deadlifts) (Up downs)

TIME CAP = 10:00

C.

Jefferson Kang Curl

3 x 3. Rest 60s

– Light/moderate weight