Prep
Equipment required: Foam roller, medium/light band, empty barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 5:
– 5 each Banded Bird Dogs
– 10 ft Elephant Walk
– 5 RDLs
– 5 Hang Muscle Cleans
– 5 Thrusters
4) Air Bike 10-15s sprint for max watts
A.
Squat Clean Thruster
Build to a 1RM. Rest 2:00
– Goal: 5# PR
– L1: Barbell Thruster (from the rack) – 6 x 4. 1-2 warm-up sets.
– Last tested 8/9
B.
‘Driving Ms. Gracie’
In a 6:00 window:
30 Power Clean + Push Jerks (135/95)
Remaining time: Max Calories Air Bike
– Goal: Let it all hang out today and go for it! Score = total calories.
– Last tested: 4/26
L3: (115/75)
L2: (95/65)
L1: (DB Hang Power Clean + DB Push Press 30/20)
C.
3 x 12-15. Rest 60s.
– no pause this week