Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 6:
– 2 Shin Box + Forward Fold each
– 5 Banded Bird Dogs each
– 5 Goblet Reverse Lunges each
– 5 Tall Kneeling KB Halo each
3) Air Bike 10-15s sprint for max watts
4) Barbell Clean Warm-up
A.
Power Clean + Front Squat
3/3 x 2 + 2
OT1:30
– 3 warm-up sets, 3 working sets
– 5% heavier than last week
L1: Russian Swing + Goblet Squat 4 x 8-10 each, 1-2 warm-up sets. Rest 90s.
B.
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135/95)
– Goal: Tough effort. Complete a full round without dropping the bar. Minimal rest between sets. Last
Recommended Scaling Options:
L3: (115/75)
L2: (95/65)
L1 AMRAP 5:
5 DB Light Thrusters
5 Up-downs
C.
100 quality reps.
– sets of 15-20