Two sets of:
Unilateral Hip Bridges x 10 reps each
Banded Good-Mornings x 10 reps
Banded Air Squats x 10 reps
Lateral Lunge x 10 reps each side
A.
Front Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes, complete:
High-Hang Clean + Mid-Thigh Clean @ 70-75%
*Pause at the mid-thigh position for 2 seconds
*Sets 1-2 = 65%
*Sets 3-4 = 70%
*Sets 5-6 = 75%
followed by . . .
C.
Every minute, on the minute, for 10 minutes, complete (5 sets):
Min 1 – Alternating Dumbbell Box Step Ups x 10 reps (focus on driving through the leg that is on the box)
Min 2 – Forearm Prone Plank Hold x 45 seconds (try to position yourself so that your forehead is over your thumbs)
C.
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45/35 lbs)
30 Pull-Ups