Prep

Equipment Required: foam roller, light/medium band

1) Foam roll hamstrings 60s each

2) 5 Single Leg Upward Dog to Standing each

2) 3 Rounds:

– 4 Russian Baby Makers

– 6 Walking Lunges each

– 8 Banded Good Mornings

– 10 Up-downs

3) Back Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Back Squat

4/3 x 3 @5% heavier than last week

OT1:30M

– slight pause at the bottom of each rep

– these are speed reps

– perform 4 warm-up sets

B.

Barbell Warmup Clean-Top Down

-Coach Led

C.

Power Clean

4/3 x 3 @5% heavier than last week

OT1:30

– perform 4 warm-up sets

D.

‘Finisher’

For time:

100 Double KB Front Rack Walking Lunges (53/35)

– Goal: This should be a really hard effort 

Time Cap = 10:00

E.

Stir The Pot

3 x 20s on/40s off.

-Use a wall ball