Prep

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

1) Foam Roll Glutes & Hamstrings 60s each

2) 10 Sciatic Nerve Floss each

3) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Split Squats

– 10 Banded Goodmornings

– 10 steps each X-Band Walk

A.

Wide Stance Box Squat

3/6 x 3 3s down @60% 

OT1M

– 3 warm-up sets, 6 working sets

– Stay strict on the tempo, count for your partner and keep them honest.

B.

Front Rack Split Squat

1/4 x 4 each. 

OT2M

– 1 Warm-up set, 4 working sets

– Increase from last week

– Start with the weaker side forward first

C.

‘DT’

5 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerk

– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete most rounds UB.

* Last tested 11/11

L3: (135/95)

L2: (115/75)

L1: (DBs 30/20)

TIME CAP = 12:00

D.

Reverse Plank

4 x 20s on 10s off.