- Glute Bridge – Hip Thrust tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Minute per side
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Strength: Clean (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each @ 60% of 1RM
- Sets 3 and 4: 3 Reps each @ 70% of 1RM
*Make sure you are sticking with what you picked wk 1
*Reps should be done as drop singles only – NO TNG!
*Focus on set up on every single rep and speed under the bar
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Workout: For Time
3 Rounds
- 6 Power Cleans (115/85)
- 12 Wall Balls (20/14)
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
-Rest 1 Minute and then complete:
3 Rounds
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
- 12 Wall Balls (20/14)
- 6 Power Cleans (115/85)
*CRX: 6 Power Cleans (155/105)
*Focus is on INTENSITY! Try to hold on for UB on bar and WB every round!
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Cardio Option: For Time
3 Rounds
- 12 Rage Balls (20/15)
- 12 Wall Balls (20/14)
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
-Rest 1 Minute and then complete:
3 Rounds
- (18/12) Calorie Row/Ski OR (12/9) Cal Bike
- 12 Wall Balls (20/14)
- 12 Rage Balls (20/15)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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