General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
10 Air Squats
10 Reverse Lunges
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 2 reps
Rest 2-3 minutes, and then reduce the load by 5-10% and perform…
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)
Time Cap = 16 Minutes
A. 175#/180/185/165×5
B. Barely made it 15:20- regular kipping pull-ups and 95# cleans.
155/175/195/180*7
13:55
A. 80-98%
then -5% 2 reps
B. 2 rnds + 416 reps
scaled pullups and 60kg hang squat clean
Recovering from upper back pain
A.
225/315/345 310×7
B.
2 + 6 Hang Squat Cleans RX (calves started to cramp on first run)