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.
– 5 minutes
– Coach led
B.
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.
100 reps, AFAP.