Prep

Equipment Required: foam roller, medium band, barbell, plyo box

1) Foam Roll Lats and Thoracic Spine 60s each

2) Barbell Shoulder/Lat Stretch x 30s each

3) Barbell Front Rack Stretch x 5 each

4) 10 Russian Baby Makers

5) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 Front Squats

– 6 each Box Step-ups

A.

Squat Snatch

EMOM 15

2 reps each set

– Try to go 5% heavier than last week.

– L2: Snatch Pull sets of 2

– L1: Single Arm Overhead Box Squat 4 x 8-10 each.

B.

Front Box Squat

Build to an 8RM in 4 sets. 

OT2M

– parallel box ~16-17″

– On 8/30 we performed a heavy 8 Back Squat, this number should be comparable for today’s work.

C.

RDL

​​1/4 x 10-12. 

OT2M

– 1 Warm-up set, working weight should be a bit heavier than the Front Box Squat weight you just finished with.

D.

Crossbody Carry

4 x 50 Meters each. 

OT2M