Warm Up :
W. an empty barbell, 3 sets
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed
Mobility :
Hip Opener (Pigeon Pose) on Box + Squat
test/retest
1:00 ea. side
*Test air squat after mobilizing each side
Strength :
1) Front Box Squat: 5 x 4 @60-70%, every
60s.
– +5% from last week
2) Power Cleans: 5 x 2 @80%, every 90s.
– +5% from last week
Metcon :
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score
= total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Accessory :
Reverse Hypers: 2 x 25 @50% of Back
Squat