Warm-up
3 sets
3 HS Kick-ups with shoulder shrug
5 Glute Bridge Walkout
20 Heel Elevated Air Squats
10 Sumo Stance Empty Bar Good Mornings
then..
Clean Progressions
Weightlifting
Clean (10×1)
Every 90 sec for 10 sets
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
Metcon
Metcon (Time)
For time:
3 Wall Walks (Rx+ 25′ HS Walk)
20 Abmat Sit-ups (Rx+ T2B)
6 Wall Walks (Rx+ 50′ HS Walk)
30 Abmat Sit-ups (Rx+ T2B)
6 Wall Walks (Rx+ 50′ HS Walk)
40 Abmat Sit-ups (Rx+ T2B)
3 Wall Walks (Rx+ 25′ HS Walk)
*11 min cap
