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Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength
Metcon (Weight)
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM Clean

Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
8/6 Cal Row FAST
2 Front Squats (at workout weight) (from the ground)
8/6 Cal Row FAST

Metcon
Metcon (Time)
With a partner:

60/48 Cal Row
40 Front Squats (185/125)
80 V Ups
40 Overhead Squats (135/95)
60/48 Cal Row

*Split all reps as desired

*Individual version: cut reps in half
*Sub 60/48 Calorie Assault Bike, 600m Run

Accessory
Metcon
4 Rounds
8 Strict Pullups @ band assisted if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Incline Row @ moderate weight – maintain quality
15 Seated Tricep DB French Press @ moderate weight
-Rest 3 min b/t round-

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