02/01/2021
Clean (3 x 3; try to exceed your weight form last week)
Clean pull + hang shrug (3 x 3 + 5)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Front Squat (3 x 5; at or heavier than your clean weight)
Metcon (AMRAP – Reps)
8 min AMRAP
16 Alt Reverse Lunge – 135/95
16 Toes to Bar
16 Alt Reverse Lunge
12 Pull Ups
16 Alt Reverse Lunge
8 C2B
16 Alt Reverse Lunge
4 Bar MU
16 Alt Reverse Lunge – 135/95
16 Toes to Bar
16 Alt Reverse Lunge
12 Pull Ups
16 Alt Reverse Lunge
8 C2B
16 Alt Reverse Lunge
4 Bar MU
Metcon
ACC Strength:
Barbell Hip Thruster – 4 x 10-15
GHD Back Extension – 4 x 10-15
Barbell Hip Thruster – 4 x 10-15
GHD Back Extension – 4 x 10-15
8 min x
15 Knees-Banded Crab Walk per side
15 Knees-Banded Air Squat
15 Knees-Banded Glute Bridge
