Prep
Equipment Required: Foam roller, barbell
1) 1 Round:
- 60s each Foam Roll Hamstrings & Lats
- 3 each Spiderman Lunge
2) 2 Rounds: - 10s each Bird Dog Hold
- 10s each Star Plank
- 10s Curl-up
3) 2 Rounds: - 10 Ft Duck Walk
- 6 RDL
- 6 Hang Muscle Cleans
- 6 Tall Cleans
A.
Power Clean + Squat Clean
6 x 2+1 every 60s
- 1-2 Warm-ups
- Increase from last week
L1: Hang Power Clean technique work 6 x 2 every 60s.
B.
EMOM16
Min 1: 100 Meter Sled Push
Min 2: Max Box Jump Step-downs
Min 2-4: Rest
- Goal: Repeatable efforts at RPE 8
L1: Box Step-ups)
*Sled Alternate:
50s Bike
C.
Pistol Bottom of the squat hold
3 x 10-15s each. Rest 30s
L1: Use assistance grabbing forward onto Rings or Squat Rack