A. General (5 Min)
AMRAP 5
3 Glute Bridge Walkouts
5 Broad Jumps
10 Ring Rows
10 Banded Upright Row
20sec Dead Hang
B. Mobility/Activation (2 Min)
Empty Bar Stiff Leg RDL
Accumulate 10-15 tempo reps, taking a 3-4 count moving from the hip to roughly mid-shin. Bar tracks along the body and the focus is on creating a big stretch through the post chain against a neutral spine and tall chest.
C1. Specific Strength (2 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Power Cleans
C2. Specific Metcon (7 Min)
4-6x2 TnG Power Cleans, building to workout weight
-then-
2-3 sets of 3-4 heavy band strict CTB, each set dialing in band tension for workout
2-3 TnG Power Cleans @ workout weight
6-8 Strict Banded CTB -or- workout mod
Time Cap: 12:00
6 Sets, each for time
3 Power Cleans @ 70%, TnG
12 Strict Banded CTB
-rest 3:00 b/w-
TC: 21 Minutes
Score: Time of each set
Scaling Options
Beginner
3 TnG Power Cleans @ technical
6-8 Ring Rows
Intermediate
3 TnG Power Cleans @ 70%
6-12 Strict Banded CTB
Core Accessory:
EMOM 10 minutes
Perform 15 sec GHD Hollow Hold directly into 6-10 GHD Sit Ups