Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 2 Rounds of:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 3 Rounds of:

– 10ft Duck Walk

– 5 each Goblet Reverse Lunges

– 5 each Thoracic Rotations

4) Barbell Warm-up (Clean – Top Down)

A.

Front Rack Split Squat

2/4 x 5 each 3s hold in bottom position. 

OT2:30

– 2 warm-up sets, 4 working sets

– Start weaker side first

– Hold 1 inch off the ground

L1: Goblet Split Squat 4 x 8-10 each

B.

‘Simple Man’

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

– Goal: HARD push

*Last tested – 5/24

L3: (135, 95)

L2: (115, 75)

L1: (DBs 30/20)

TIME CAP = 8:00

C.

Recovery

5:00 Row, Bike, Jog at a conversational pace