Prep
Equipment required: Foam roller, barbell, medium/light band
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Sciatic Nerve Floss each
3) 2 Rounds of:
– 6 RDLs
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walk
A.
Build to a heavy 4 over 6 sets.
OT2M
L1: 4 x 4, 2 warm-up sets
B.
‘Icarus’
20/16 Cal Bike
25 Power Cleans (135/95)
30 Front Squats
– Goal: HARD effort. Sub 7:00
*Last tested 3/1
Rx+: (165/115)
L3: (115/75)
L2: (95/65)
L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)
TIME CAP = 9:00
C.
100 Reps AFAP