May 8, 2018


2 minutes bike or row @ 75% Effort
Banded front rack mobility
Banded hip mobility
Empty Barbell technique work (no more than 5min)
Metcon (4 Rounds for time)
Every 6 minutes for 24 minutes
25/20 Calorie assault bike
20 Sit ups (Adv. GHD sit ups)
10 Hang power cleans 135/95#
Hang power cleans should be done unbroken or VERY close to it. You should be getting roughly 2 minutes of rest after each round
Cool Down
Coach led mobility work focusing on hips, quads, and low back.
Optional Accessory
3 sets
12-15 Stiff legged deadlifts
*Keep the weight light and move slowly. Focus on hamstring engagement.
15 Hip extensions (Slow)
15 Hollow rocks
Rest 2-3 minutes between sets

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