Single Arm Farmers Carry x 50 feet + 10 Single Arm KB Swing/side Mini Band Glute Bridge x 20 + In/out x 20 Plank Hold x :45 seconds x 2 sets + Power Clean Technique work x 3-5 reps at each movement Barbell RDL Slow Clean Pull (from Mid Shin) Muscle Clean Hang Muscle Clean Hang Power Clean Power Clean with pause at knee Power Clean
Power Clean + Hang Power Clean Every 90 Seconds x 8 Sets (1+1) @ 75-85% of 1RM Power Clean *We are looking for clean, technically sound movement here. NO STARFISH
Hang Power Clean
Metcon (2 Rounds for calories)
5 Minute A/B @ 80% Effort Immediately Into:
Metcon (2 Rounds for reps)
5 Minute AMRAP @ 80% Effort: 5 Deadlfits, 255/175# 15 Wall Ball Shots, 20/14# Rest 4 Minute and Repeat (from bike) *Start the AMRAP where you left off.
A.1: Single Arm Overhead KB Reverse Lunge (3x10/side; Rest 60 seconds)
KB in the opposite hand of the lunging leg.
A.2: Contralateral Single Leg KB Front Rack Step Up (3x10/side; Rest 60 seconds)
Box height 20''