Prep
Equipment Required: foam roller, medium band, barbell, plyo box
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 Front Squats
– 6 each Box Step-ups
A.
EMOM 15
2 reps each set
– Try to go 5% heavier than last week.
– L2: Snatch Pull sets of 2
– L1: Single Arm Overhead Box Squat 4 x 8-10 each.
B.
Front Box Squat
Build to an 8RM in 4 sets.
OT2M
– parallel box ~16-17″
– On 8/30 we performed a heavy 8 Back Squat, this number should be comparable for today’s work.
C.
RDL
1/4 x 10-12.
OT2M
– 1 Warm-up set, working weight should be a bit heavier than the Front Box Squat weight you just finished with.
D.
Crossbody Carry
4 x 50 Meters each.
OT2M