A) Warm-up
Tic Toe Warm-up
Then,
10 Box Jumps
10 Push Press empty Bar
10 Deadlifts
10 Back Squats
5 Squat Cleans or Front Squats
5 Jerks or Push Press
B) Activation
Glute Activation
1-2 sets of:
– X-Band Walks x 10 each direction
– Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top
– Heavy Russian Swings”
C) Strength
Squat Clean + Jerk:
EMOM 10: 1 Rep
– Spend 5:00 warming before starting the clock
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM.
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.
D) Conditioning
7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here
E) Extra Credit
50 Banded Hip Flexor Pulls each leg
100 Banded leg Curls each leg