Warm up :
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility :
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at
top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) X-Band Walk x 20s each direction
Strength :
1) Front Box Squat: 5 x 5 @55-65%, every
60s.
2) Power Clean: 5 x 3 @75%, every 90s.
*Have both movements warm so you can
go right from front squats to power cleans.
This should not take longer than 20:00
Metcon :
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
Accessory :
GHD Back Extensions: 3 x 15 (1 ct glute
squeeze at top)