Wednesday, September 7th 2022

WARM UP

3 Rounds

:45 Bike

4/4 Controlled Step Downs

10 Glute Bridges feet elevated on box

into

Box Lizard

Box Pigeon

Box Calf Stretch

Into

Build to Starting Deadlift weight

STRENGTH

6x

3×5, 3×4 Deadlift @ 60-80%

2:00 rest b/t

*deadstop

*slightly heavier than last week

METCON

Turkey Challenge QC 22.2

11 Minute AMRAP:

14 Alternating Clean and jerks (50/35)

8 BBJOs (24″/20″)

RECOVERY

2:00 Straddle On Wall

Figure 4 On Wall 1:00/1:00

Frog Stretch 1:00