Warm up
Warm up cleans
2 x 10 Hip Muscle cleans w/ barbell
3 Hip cleans @55%
3 Hip cleans @65%
3 Hip cleans @70%
4 x 2 Clean @80%
Superset: Band Pull downs x 8 (heavy resistance)
21 Min. AMRAP
12 Deadlift
20 Sandball slams
8 T2B Strict
30 Wall balls
4 Front Squats @80%
40 Double unders
400 Meter O/H carry 20/30#
(Alternate hand every 100m)
Rx Program:
Bent over rows
Superset: 1 Min. L-sit Hold
Front Squats
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
1000 Meter row
