200m Run
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
5/side High Box Step ups (down in5 secs)
5/side DB Lateral Lunges (down in 5 secs)
5 DB Goblet Squats (down in 5 secs – 5 sec hold at the bottom)
5 DB Hip Thrusts (5 sec hold at the top)
1. 3-4 Squat Cleans at 80% of 1RM
2. Max Effort Bar or Ring MUs / C2B Pull Ups or Pull Ups
3. Rest)
AMRAP x 15 mins:
Buy In: 800m Run
Then cycle through the following exercises for the time remining:
15/12 Cal Row – 12/9 Cal Assault Bike
50 DUs / Singles
20 Wall Balls (20/14)
6 Wall Walks / 10 Walk Outs to Push Up
Complete 4 sets of:
5 Front Squats at 75% of your 1RM
Rest 30 secs
6 Weighted Strict Pull Ups
Rest 30 secs
6 Weighted Ring Dips
Rest 2 mins
Complete 3 sets of:
8/side Barbell Single Leg Romanian Deadlift
Rest 30 secs
8/side Single Eg Hip Thrust with foot on bench
Rest 30 secs
10 GHD Back Extensions (5 sec hold at the top)
Rest 2 mins
The goal here is to work on your pulling exercises while your nervous system is taxed.
Your Squat Clean will feel tough by the 2nd and 3rd set. Adjust te reps and/or weight if necessary to avoid any failed reps.