A:Warm Up
00:00-5:00 Run 400m with remaining time, use a lacrosse ball to work around the shoulder blade and loosen up overhead position. For those who already have great overhead positions, try targeting another mobility weakness. 05:00-10:00 Hip mobility 10:00-20:00 10m High Knees 10m Spiderman Lunge 10 Back Squats with empty bar 10s Side plank each side 10 wall slide 8 Back Squats @ 50% 8 Glute Bridges 6 Back Squats @ 60% 6 Tuck Jumps With remaining time, build to starting weight. B: Back Squat (5,5,5,3,3,2,2) Sets of 5: around 75% Sets of 3: Around 80% Sets of 2: around 90% *These are estimates and could vary wildly from person to person. Every 2 minutes for 14 C: Metcon (Time) For Time: 15-12-9-6 Power Cleans @ 115/75 Toes to bar Wall Balls Box Jump @ 24/20"
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July 2020
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