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Warmup:
3:00 Blood Flow +
2x
5 RBKS+ 5 KB Cleans+ 5 KB Deadlifts e/s
10 Banded Good Mornings
1:00 Banded Lat Stretch
Barbell:
10 Tempo Front Squat w/ 5sec in the bottom
2x
5 Clean High Pulls + 5 Muscle Clean + 5 Power Clean
Barbell Complex
E 2 Mins for 8 Mins
1 Sq Clean + 1 low Hang Sq. Clean + 1 Jerk
Look to build up over the 4 sets
Clean Grip Deadlifts
3 Sets
5 Reps
**Stop and reset on each rep.
Conditioning:
3 rounds:
350mRow/Ski (RX 500m)
15 Hang Power Clean (135/95)(115/80)
20 WallBalls
Intent:Lung Burner. Designed to go fast. The first round should be pace and the 2/3rd you should start moving with a purpose to finish fast.
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POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
Into:
20 KB Swings
15 Banded Good Mornings
20 banded Press
10 Glute bridges
Bench Press
4x8 (building)
Superset
Dips 4x10
Sumo Deadlift (quad focused)
12/10/8/10/12 building to a challenging set of 8
**Heavier than last week
**Crossfit/adv members
Clean Grip Deadlifts
3 Sets
5 Reps
**Stop and reset on each rep.
Barbell Complex
1 Sq Clean + 1 low Hang Sq.Clean + 1 Jerk
Look to build up over 4 sets
Core:
3 rounds:
25 weighted Sit-ups
:30 Flutter kicks