Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Lats and Thoracic Spine 60s each

2) 10 Russian Baby Makers

3) 3 rounds:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 10 steps each X-Band Walks

– 5 Up downs

A.

Power Clean + Front Squat

– Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.

– L1: Front Squat – 5 x 4. 2-3 Warm-up sets.

B.

‘Shirts and Skins’

30 Power Cleans (155/105)

10 Front Squats

30 Bar Facing Burpees

10 Front Squats

– Goal: Hard effort using a moderate weight for Cleans that people can complete at least sets of 3 with.

– Last tested: 5/17

L3: (135/95)

L2: (115/75)

L1: (95/65) Deadlifts for Power Cleans) (Regular Burpees)

TIME CAP = 8:00

C.

Split Squat ISO Hold

3 x 30s each. Rest 60s.

– try unweighted first, you’ll be surprised.