Warm Up : (10 Minutes)
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility : (5 Minutes)
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at
top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) X-Band Walk x 20s each direction
Strength : (20 Minutes)
1) Front Box Squat: 5 x 5 @50-60%, every
60s.
2) Power Clean: 5 x 3 @70%, every 90s.
*Have both movements warm so you can
go right from front squats to power cleans
This should not take longer than 20:00
Metcon : (20 Minutes)
“Two Scores”
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score 1 = Reps
Score 2 = Time
Accessory : (5 Minutes)
GHD Back Extensions: 3 x 15 (1 ct glute
squeeze at top).