Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Goblet Reverse Lunges
– 5 Goblet Squats w 1s pause
3) Air Bike 10-15s sprint for max watts
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy single in 8 sets.
OT2M
– Last tested 3/28
– Sets of 5,4,3,2,1,1,1,1
– 3-4 reps over 90%
– Plan weight jumps strategically
– L1: 5 x 5, 2 warm-up sets
B.
‘36 Chambers’
15-12-9
Hang Power Cleans (135/95)
Front Squats
*Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed
– Goal: TOUGH effort
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs 25/15)
TIME CAP = 6:00
B.
3 x 10 each. Rest 60s