Prep

Equipment Required: foam roller, medium band, barbell

1) Foam Roll Glutes & Hamstrings 60s each

2) 10 Russian Baby Makers

3) Barbell Shoulder/Lat Stretch x 30s each

4) Barbell Front Rack Stretch x 5 each

5) 2 rounds:

– 6 RDL

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walks

A.

Back Squat

3/6 x 4 1s hold in bottom @55%

OT1M

– 3 Warm-up sets, 6 working sets

– These are SPEED reps. controlled descent, 1s hold, explosive up.

B.

Ultra Wide Sumo Deadlift

3/4 x 3 @65%

OT1M

– 3 Warm-up sets, 4 working sets

– Reset on each rep.

– Make sure you’re are gripping the bar correctly (hand just touching the knurling).

L1: Sumo Deadlift

C.

‘Icarus’

20/16 Cal Bike

25 Power Cleans (135, 95)

30 Front Squats

– Goal: HARD effort.

Rx+: (165, 115)

L3: (115, 75)

L2: (95, 65)

L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)

TIME CAP = 9:00

C.

Weighted Straight Leg Sit Ups

3 x 10 each. Rest 60s.