Prep

Equipment Required: Foam roller, light KB, medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) Shin Box + Forward Fold 5 each

3) 3 rounds:

– 3 KB Windmills each

– 5 Banded Bird Dogs each

– 7 Banded Overhead Goodmornings

– 9 Goblet Squats

4) Front Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Front Squat

3/3 x 4 @3-5% heavier than last week

-OT1:30

– Goal: Max speed on each rep

– Take 3 sets to build to work weight

– Last week was 5 reps

– Weight should be 70-75% of 1RM Front Squat

B.

RDL

3/3 x 10-12. 

-OT1:30

– perfect slow & controlled reps with a moderate load.

– 5-10# heavier than last week

– Take 3 sets to build to work weight

C.

‘James B’

4 RFT:

15 Power Snatch (75/55)

15 Bar Facing Burpees

– Goal: HARD effort.

TIME CAP = 9:00

Recommended Scaling Options

Rx+:(95/65)

L3: (65/45)

L2: (55/35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees or Up downs)

D.

Single Leg Glute Hip Thrust

4 x 10-12 each. Rest 60s.