Warm-up
2 sets
10 Squat Therapy
:20 Samson Each Side
10 Sotts Press in front squat
:20 Wall Hinge Stretch
then…
Naked Bar Complex x 2
3 Clean DL
3 Slow Pull Clean
3 Press from the Split
3 Tall Jerk
Weightlifting
Clean and Jerk
Spend 15 Min building from empty bar
up to 90-95% (based on feel and tech)
*Do Not Exceed 90-95%
Metcon
Dead Legs
21 Front Squats (155/105)
20 Farmer’s Hold DB Lunge (50/35)
15 Front Squats
30 Farmer’s Hold DB Lunge
9 Front Squats
40 Farmer’s Hold DB Lunge
*For all three sets of the front squats we’re looking for no more than 3-4 sets to get the 21 reps so pick a weight that allows for that.
*15 min cap
