A) Warm-up
5:00 Dynamic
+
2 Rounds of:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
B) Mobility
60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″box.
C) Strength
1) Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.
– If you have chains use them.
2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.
D) Conditioning
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.
L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split
E) Extra Credit
Glute Ham Raises or Sledpull Powerwalks:
4 x 6-8 or 4 x 60 yards @3/4 BW.