Prep

Equipment Required: Foam roller, barbell

1) 1 Round:

– 60s each Foam Roll Hamstrings & Lats

– 2 each Spiderman Lunge

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 1 Round:

– 30s each Barbell Shoulder/Lat Stretch

– 30s each Barbell Front Rack Stretch

4) 2 Rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

A.

Front Box Squat

2/3 x 6 w 3s down. 

OT2:30M

– 2 warm-up sets, 3 working sets

B.

Bulgarian Split Squat

2/3 x 5 each. 

OT2M

– 2 warm-up sets, 3 working sets

– Increase from last week

– Start non dominant side first.

C.

‘Grace’

For time:

30 Clean and Jerk (135/95)

– Goal: TOUGH effort, fast singles

*7/21

L3: (115/75)

L2: (95/65)

L1: (DB Clean + Jerk 30/30)

TIME CAP = 6:00