Prep:
2 Sets:
5/side Quadruped CARs
50 ft Quadruped Crawl
Essentials
A. Front Rack Reverse Lunge + Front Squat
3/leg + 2 Front Squats
Build to a tough set in 12 min.
B. EMOM10
Odd- 20 sec Max Hang DB Power Clean 35/25
Even- 5 DB Front Squats from Floor
C. 4 Sets:
8 Barbell Glute Bridge @ 11X0
6/leg SL KB DL @ 31X1
rest 60 sec
Fitness
A. Front Rack Reverse Lunge + Front Squat
3/leg + 2 Front Squats
Build to a tough set in 12 min.
B. EMOM10
Odd- 20 sec Max Power Clean Singles (No TnG)
Even- 4 Front Squats from Floor
50% of Max Power Clean
C. 4 Sets:
8 Barbell Glute Bridge @ 11X0
6/leg SL KB DL @ 31X1
rest 60 sec