Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Clean @ 60-65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean & Jerk
Non-barbell
8 sets of 8 line farmer carry (2 kbs) + 10 push-ups + 10 squat jumps
B.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds
C.
For Time:
Assault Bike x 25/20 calories
25 Pull-Ups
25 Thrusters 115/75
25 Pull-Ups
Assault Bike x 25/20 calories
D.
One set of:
10 Tuck to V-Up Complexes
followed by…