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Prep

Equipment Required: Foam roller, barbell, light KB

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

– 3 each Shin Box + Hip Lift

– 5 each Tall Kneeling KB Halo

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 2 Rounds:

– 10 Ft Duck Walk

– 6 Hang Muscle Clean

– 6 Front Squat

– 6 Squat Jumps

A.

Pistol Squat

3 x 8-10 each. 

OT2:30

– Goal: Controlled reps, starting weaker leg first

Rx+: Weighted Pistol (Goblet Hold)

L3: Rolling Pistol

L2: Box Pistol or Shrimp Squat

L1: Single Leg Bias Goblet Squat (or unweighted)

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

– Goal: TOUGH effort

Rx+: (155/105)

L3: (115/75)

L2: (95/65)

L1: (DBs 25/15)

TIME CAP = 5:00

C.

Standing Banded Abs

3 x 10. Rest 60s

– Slow & controlled

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