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.
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.
3 x 10. Rest 60s
– Slow & controlled