Prep
Equipment required: Foam roller, medium/light band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Spiderman Lunge
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Air Bike 10-15s sprint for max watts
A1.
Snatch Pull
8 x 2. Every 60s.
– Take 1-2 Warm-up sets
A2.
Straight Arm Band Lat Pull Down
8 x 10 in between sets of Snatch
B.
‘Simple Man’
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Goal: HARD push
– Last tested – 1/24
L3: (135, 95)
L2: (115, 75)
L1: (DBs 30/20)
TIME CAP = 8:00
C.
Backwards sled pull
4 x 60ft. Rest 60s