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 Hang Muscle Cleans

– 6 Front Rack Reverse Lunges total

– 20ft Duck Walk

5) Air Bike Sprint 10-15s for max watts

A.

Power Clean + Front Squat

3/3 x 2 + 2

OT1:30

– 3 warm-up sets, 3 working sets

– 5% heavier than last week

– Final week

L1: DB Hang Power Clean + DB Front Squat 4 x 8-10 each, 1-2 warm-up sets. Rest 90s.

B.

4 Round Of

8 Deadlifts

8 Power Cleans

8 Front Squats

8 Push Press

8 Back Squats

8 Rows

Rest 2:00

– Goal: Hard Effort. Your choice of weight, all sets should be tough. All sets must be performed without dropping or re-gripping.

– L1 option using Dumbbells:

8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Push Press

8 Rows

C.

Double Leg Banded Hamstring Curl

100 quality reps.

– sets of 15-20