Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Lats and Thoracic Spine 60s each
2) Barbell Shoulder/Lat Stretch x 30s each
3) Barbell Front Rack Stretch x 5 each
4) 10 Russian Baby Makers
5) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Tall Cleans
– 10 steps each X-Band Walks
A.
Power Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets.
OT2M
– L1: Work on technique OR: Hang Muscle Clean 5 x 6. Rest 60s.
– Match weight from 12/27
B.
‘Open 18.2’
In a 12 Minute Window:
For time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Bar Facing Burpees
Remaining time 1-rep Max Clean
– Goal: Challenging pace with some energy left for the Clean
L3: (40/25)
L2: (30/15)
L1: (20/10) (Up downs) (Deadlift for Clean)
C.
3 x 10. Rest 60s.