Monday, February 5th 2024

WARM UP – machine

Machine Tabata x

6 sets :20/:10

MOVEMENT/MOBILITY – mini band, barbell

:20 v-sit

:20 spiderman lunge / side

:20 samson lunge / side

:20 quad stretch / side

:20 cross-legged piriformis stretch / side

*mini band around feet

:20 marching in place

*around ankles

:20 lateral leg lifts holding rig / side

*mini band around knees

:20 banded side steps / direction

:20 monster walks / direction

:20 air squat w/ glute activation at bottom (drive knees out)

*band off

:20 curtsy lunge / side

*grab barbell

5 Muscle Cleans

4 Tall Cleans

3 Hang Cleans

:20 back squat hold

5 Back Squats

PRIMER – barbell

6, 4 back squats @ increasing weight

STRENGTH

Every 2 Minutes x 5 Sets

6, 4, 4, 2, 2 Back Squats

*build to 92% for final set of 2

GET FIT

AMRAP – 18

2-4-6-8-10-12-14

Hang Squat Cleans @ 135/95

6 Lateral Burpee over bar

12 TTB

:60 rest b/t rounds

NOTES Barbell should be a weight athletes can go unbroken through round of 6. Workout flow athletes complete 2 hang squat cleans then 6 burpee then 12 TTB. The next round hang squat clean is 4 reps, then repeating same sequence 6 burpee and 12 TTB. Adding 2 reps to every completed round on the barbell.

*rest is there to allow for big sets of cleans and T2B