Prep
Equipment required: Foam roller, barbell, medium/light band
1) Foam roll lats & thoracic 60s each
2) Band Chicken Wing Stretch 60s each
3) 2 Rounds of:
– 6 RDLs
– 6 Muscle Cleans
– 6 Front Squats
– 6 Front Rack Reverse Lunges total
– X-Band Walk x 10 Steps each direction
4) Air Bike Sprint 10-15s for max watts
5) Barbell Warm-up (Clean – Top Down)
A.
Power Clean
1RM in 8 sets.
OT2M
– Goal: 5# PR
– Last tested on 4/5/21
B.
T2B Drills
-Coach Led
C.
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115/75)
– Goal: 2-4 sets on both movements.
*Every time you drop the barbell complete 10 Bar Facing Burpees
Rx+:(135/95)
Scale T2B to straight leg raises or knee ups. Scale Front Rack lunges to walking DB lunges. Scale Bar Facing Burpees to regular burpees.
TIME CAP = 12:00
D.
Banded Glute Bridge
3 x 12-15. Rest 60s.