Prep

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

1) Foam roll lats & thoracic 60s each

2) Band Chicken Wing Stretch 60s each

3) 2 Rounds of:

– 6 RDLs

– 6 Muscle Cleans

– 6 Front Squats

– 6 Front Rack Reverse Lunges total

– X-Band Walk x 10 Steps each direction

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

5) Barbell Warm-up (Clean – Top Down)

A.

Power Clean

1RM in 8 sets. 

OT2M

– Goal: 5# PR

– Last tested on 4/5/21

B.

T2B Drills

-Coach Led

C.

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115/75)

– Goal: 2-4 sets on both movements.

*Every time you drop the barbell complete 10 Bar Facing Burpees

Rx+:(135/95)

Scale T2B to straight leg raises or knee ups. Scale Front Rack lunges to walking DB lunges. Scale Bar Facing Burpees to regular burpees. 

TIME CAP = 12:00

D. 

Banded Glute Bridge

3 x 12-15. Rest 60s.