Prep
Equipment required: Foam roller, medium band, barbell
1) Oscillatory Foam Roll lats x 60s each
2) Band Chicken Wing Stretch x 60s each
3) 2 Rounds:
– 6 Muscle Clean
– 6 Front Squat
– 6 Front Rack Reverse Lunge total
4) Front Box Squat
1 x 5 3s down focusing on perfect technique
A.
Heavy 3 in 6 sets.
OT2:15
– Parallel Box
– Essentials: 2/4 x 5
B.
‘Black and Blue’
AMRAP 12:
10 Hang Power Cleans (135/95)
10 Calorie Bike
10 Bar Facing Burpees
– Goal: Sustainable Pace with room to increase in the last 2:00.
C.
3 x 8-10 each. Rest 60s.