Prep:
2 Sets:
15/side Fire Hydrants
50 ft Quadruped Crawl
Fitness
A. Front Rack Reverse Lunge
Build to a tough set of 5/leg in 10min
+
Every 2min x3: 5/leg @ 80% of tough set
rest 2min b/w sets
B. EMOM8
Odd- 5 Hang Power Clean
Even- 5 Front Squats
40-45% of HPC
C. AMRAP10
3,6,9,12,15,18…
Hang Power Clean 135/95
Front Squat
25 DU after each set
Essentials
A. Front Rack Reverse Lunge
Build to a tough set of 5/leg in 10min
+
Every 2min x3: 5/leg @ 80% of tough set
rest 2min b/w sets
B. EMOM8
Odd- 5 Hang Power Clean
Even- 5 Front Squats
Barbell Working on good positions
C. AMRAP10
3,6,9,12,15,18…
DB Hang Power Clean
DB Front Squat
25 SU after each set
Pick Moderate weights for DBs