Open Prep
A.
Every 2min for 16min:
3 Power Cleans
*Build to a heavy triple by min 8, then maintain for the last 4 sets. Drop each rep.
B.
Back Squat
4×8 [8]
*Move up 5-10lbs compared to last week
-superset with-
Single Leg KB RDL
4×8/side [7]
*View video demo here
C.
Back Rack Walking Lunge
3×16 (8/leg) [8}
-superset with-
3x1min Stoney Stretch
*View video demo here
D.
4min AMRAP:
10 Cal Row
10 Thrusters (95, 65)
-rest 4min-
4min AMRAP:
10 Cal Row
10 Thrusters (95, 65)
chris redden says
A. 215 last 4 sets
B. 225 & 35
C. 125 & done
D. 3 rounds & 2 + 4
Brett Moore says
A. 215
B. 225 for 1 set- back still sore, need to keep working on core stretches
C. 95 lbs
D. 3 rds and 2 + 3
Matt McDonald says
A. 185, 195, 205, 215, 225 for last 4 sets!! I remember when 225 seemed impossible. I’ve came a long way.
B. 185 for 3 sets. Pushed it to 205 for final set
C. 135 lunges. Didn’t do RDL kbells. Did those last week and hammys were toast for 3 days.
D. 2 rds plus 10 cals and 5 thrusters. 2 rds plus 7 cals