6/7/17

Image may contain: 3 people

 

Warm Up:
W/ unloaded bar
10 Reps working on Barbell path
Power Clean+Hang Squat Clean+Front Squat = 1 Rep

 

Mobility:
Partner Hamstring smash 90 sec per leg

 Strength: 12 Mins
3×8 Giant sets climbing
Wall Hack Squats (close stance)
Romanian DL
Bulgarian Split Squat

Metcon:
4 Rounds
9 Deadlifts 135/95
6 Power Cleans 135/95
3 Front Squats 135/95

Elite Competition Class

1) Cleans 15 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Front Squats 20 mins
8×4

3) Conditioning
5 Rounds
10 Cleans
5 Muscle Ups