Prep
Equipment required: Foam roller, barbell, medium/light band, empty barbell
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Sciatic Nerve Floss each
3) 2 Rounds of:
– 6 RDLs
– 6 Front Rack Reverse Lunges total
– 6 Front Squats
– X-Band Walk x 10 Steps each direction
4) Air Bike Sprint 10-15s for max watts.
A.
Power Clean + Front Squat
Build to a moderate 2 + 2 in 3 sets then perform 3 sets with that weight (6 total sets)
OT1:30
L1: Goblet Squat 4 x 8-10, 1 warm-up set. Rest 90s.
B.
‘Shirts and Skins’
For time:
30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats
– Goal: Hard effort using a moderate weight for cleans that people can complete at least sets of 3 with.
-Last tested 5/17
TIME CAP = 8:00
L3: (135/95)
L2: (115/75)
L1: (DBs 30/20) (Up Downs)
C.
100 quality reps.
– sets of 15-20