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Prep

Equipment Required: Foam roller, barbell

1) 1 Round:

– 60s each Foam Roll Hamstrings & Lats

– 3 each Spiderman Lunge

– 3 each Shin Box Hip Lift

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

4) 2 Rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 Push Press

– 6 Front Squats

– 6 each BW Reverse Lunges

A.

Front Box Squat

Build to a heavy 6 in 5 sets. 

OT2:30

L1: Front Box Squat 4 x 6, 2 warm-up sets

or Goblet Box Squat 4 x 8-10, 2 warm-up sets

B.

‘DT’

5 Rounds for time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerk

– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete at least the first two rounds UB.

* Last teted 3/22

L3: (135/95)

L2: (115/75)

L1: (DBs 30/20)

TIME CAP = 12:00

C.

Standing Banded Abs

3 x 10. Rest 60s

– Slow & controlled

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