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Prep:

Equipment required: Foam roller, barbell, medium/light band

1) Foam roll glutes & hamstrings 60s

2) 10 Sciatic Nerve Floss each

3) 2 Rounds of:

– 6 RDLs

– 6 Muscle Cleans

– 6 Front Squats

– 6 Front Rack Reverse Lunges total

X-Band Walk x 10 Steps each direction

A.

Barbell Warm Up (Clean)

– 5 minutes

– Coach led

B.

Power Clean

Build to a 1RM in 7 sets

OT2:00

– Essentials: 7 x 6 RDL + 3 Hang Muscle Clean

C.

No BS

For time:

30/24 Calorie Air Bike

20 Front Squats (155/105)

10 Power Cleans

– Goal: Very hard effort – the goal is to complete front squats in 2 sets or less while still using a challenging load.

– Essentials: DB Front Squat and Hang Power Cleans

TIME CAP = 7:00

D.

Banded Pull Aparts

100 reps, AFAP.

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