WARM UP
2 sets of:
3 muscle clean
3 front squat
3 Power Cleans
10 x-band walks laterally
3 Bear Complexes (power clean, front squat, push press, back squat, push press)
10 X-band walks forward and back
Couch stretch x 1:00 ea.
Ankle Mobility x :30 sec ea.
STRENGTH
12 Min EMOM
Odd: 3 Sumo deadlifts @ 65%
Even: 3 High Box Jumps
METCON
“Macho Man” : EMOM for as long as possible (10:00 Cap)
3 Power cleans (155, 105)
3 front squats (155, 105)
3 Jerks (155, 105)
EXTRA CREDIT
Reverse Hyper Extensions: 3×15-20