Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 2 Rounds of:
– 10s each Bird Dog Hold
– 10s each Star Plank
– 10s Curl-up
3) 3 Rounds of:
– 10ft Duck Walk
– 5 each Goblet Reverse Lunges
– 5 each Thoracic Rotations
4) Barbell Warm-up (Clean – Top Down)
A.
2/4 x 5 each 3s hold in bottom position.
OT2:30
– 2 warm-up sets, 4 working sets
– Start weaker side first
– Hold 1 inch off the ground
L1: Goblet Split Squat 4 x 8-10 each
B.
‘Simple Man’
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Goal: HARD push
L3: (135, 95)
L2: (115, 75)
L1: (DBs 30/20)
TIME CAP = 8:00
C.
Recovery
5:00 Row, Bike, Jog at a conversational pace