There will be no classes on Saturday, April 24.

Prep
Equipment Required: foam roller, medium band, barbell
1) Foam roll: lats and thoracic spine 60s each
2) Band Chicken Wing Stretch 60s each
3) 10 Russian Baby Makers
4) 2 rounds:

• 6 RDL
• 6 Muscle Cleans
• 6 Front Rack Reverse Lunges total
• 10 Band X Walks each

A.
Barbell Warm Up (Clean)

• 5 minutes
• Coach led

B.
Power Clean
3/8 x 2 @70-75% of 1RM
-OT1M
-3 sets building in weight, 8 sets at same weight.

C.
‘Elvis’
30 Squat Cleans (185/125)

• Goal: Complete 5-7 reps every 60s. This should be HEAVY.
• Time cap = 10:00

D.
Quadrupled KB Row
Accumulate as many reps in 2:00. Rest as needed.