A) Warm-up
10 X-Band Walks Each Directions then grab an empty BB:
4 Deadlifts
4 Muscle Cleans
4 Front Squats
20s Pigeon Pose each side
*Add weight
4 Deadlifts
4 Power Cleans
4 Box Jumps
*Add weight
3 Deadlifts
3 Squat Cleans
3 Box Jumps (higher than last set)
B) Strength
Conventional Deadlift: Work up to a heavy touch n go double. Rest 2-3:00
– Beginner: Work sets of 5 practicing technique and only adding weight if technique permits.
C) Conditioning
For time:
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap
Rx+:(Final Weight is 225/145)
L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)
L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)
L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)
Beginner Metcon Option:
Squat Cleans/Box Jumps = 2x Goblet Squats/10 Burpees per round (no box jumps).
*This includes time to warm-up squat cleans/box jumps. Athletes should try to work up to their final weight.
E) Extra Credit
Accumulate:
75-100 Standing Banded Ab Pulldowns