Warm Up : (10 Minutes)
5:00 Dynamic
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Squat Clean x 5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility : (5 Minutes)
X-Band Walks x 10 steps each direction
Strength : (20 Minutes)
Back Squat Wave: 3-2-1-3-2-1+
– Second Wave heavier than first wave.
– Beg: 5 x 5, adding if form permits.
– Last set is AMRAP set.
Metcon : (20 Minutes)
“Backhand”
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat Cleans (155,105)
Rest 3:00 + Repeat for 1 more Round
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Total Squat Clean Completed
Accessory : (5 Minutes)
Single Leg RDLs: 3 x 8-10 ea. Rest 90s.