Warm-up: (10 min)
2 min maching
20 90/90 hip stretch
10 Cat cows
10 Firehydrants
10 Goodmornings
10 Alternating Reverse lunge
10 Airsquats 3/Side WGS
30 Banded pull aparts
Strength: 1 set every 3 min
Thrusters 3x12 at 50-60%1RM
Conditioning:
Amrap 7 Min
7 Front Squats (115/75)
7 Kettlebell Swings (24/16kg)
7 Pull ups
Rest 2 min
Total number of reps for part 1 (7 Min cap)
DELOAD WEEK Metcon: (Time Cap 30 mins) 4,000m Bike Erg (OR 2000m Row OR 1600m Run) 40yd (120ft) Bear Hug Sandbag Carry (150/100) 20yd...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...
DELOAD WEEK 3 Position Tall Clean 3 Sets 3 Position Tall Cleans @7/10 RPE *Positions are 2in, 6in & full squat. Power Clean 10 Sets...
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