Prep
Equipment Required: Foam roller, plyo box, barbell
1) 1 Round:
– 60s each Foam Roll Hamstrings & Lats
– 5 each Spiderman Lunge
2) 2 Rounds:
– 10s each Side Plank Clamshell
– 10s each Deadbug
3) 1 Round:
– 30s Barbell Ankle Stretch
– 30s Barbell Front Rack Stretch
4) 2 Rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 Front Squats
– 10 total Box Step-ups
A.
2/6 x 1+1 every 60s
– 2 Warm-ups, 6 working sets
L1: Power Clean + Power Clean or PVC Technique practice
B.
‘All The Way Up’
For time:
5-10-15
Power Cleans (155/105)
– Goal: HARD push
L3: (135/95)
L2: (115/75)
L1: (DBs 30/20)
TIME CAP = 9:00
C.
2 x 20-25. Rest 60s