Prep
Equipment required: Medium/light band, plyo box, empty barbell
1) 5 each World’s Greatest Stretch
2) 3 Rounds of:
– 5 each Banded Bird Dogs
– 5 each Thoracic Rotations
– 10 total Box Step-ups
3) Air Bike Sprint 10-15s for max watts
4) Front Squat w. an empty barbell
1 x 5 w. 3s down, 1s hold.
A.
Front Squat
5-4-3-2-1+
OT2:15
– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
– L1: 5 x 5 building in weight as form permits.
B.
‘WTF’
21-15-9
Sumo Deadlifts (225/155)
DB Box Step-ups total (50/35) (20″)
– Goal: HARD effort. Weight should be challenging for both movements, but allow you to keep moving with minimal breaks.
TIME CAP=15:00
Rx+: (275/185) (60/45)
L3: (185/125) (40/25)
L2: (155/105) (30/15)
L1: (135/95) (Box Step-ups)
C,
3 x 8. Rest 60s.