A) Warm-up, 15:00
W. an empty barbell, 3 sets
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed
B) Mobility, 5:00
Hip Opener (Pigeon Pose) on Box + Squat test/retest
1:00 ea. side
*Test air squat after mobilizing each side
C) Strength, 20:00
1) Front Box Squat: 5 x 4 @60-70%, every 60s.
– +5% from last week
2) Power Cleans: 5 x 2 @80%, every 90s.
– +5% from last week
D) Conditioning, 15:00
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
E) Extra Credit, 5:00
5:00 of x-band walks adding 50 banded leg curls to each leg everytime you stop