Prep

Equipment required: Foam roller, barbell, medium/light band, empty barbell

1) Foam Roll Glutes & Hamstrings 60s each

2) 10 Sciatic Nerve Floss each

3) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 Front Rack Reverse Lunges total

– 6 Front Squats

– X-Band Walk x 10 Steps each direction

4) Air Bike Sprint 10-15s for max watts.

A.

Power Clean + Front Squat

Build to a moderate 2 + 2 in 3 sets then perform 3 sets with that weight (6 total sets)

OT1:30

L1: Goblet Squat 4 x 8-10, 1 warm-up set. Rest 90s.

B.

‘Shirts and Skins’

For time:

30 Power Cleans (155/105)

10 Front Squats

30 Bar Facing Burpees

10 Front Squats

– Goal: Hard effort using a moderate weight for cleans that people can complete at least sets of 3 with.

-Last tested 5/17

TIME CAP = 8:00

L3: (135/95)

L2: (115/75)

L1: (DBs 30/20) (Up Downs)

C.

Banded Face Pull Apart

100 quality reps.

– sets of 15-20