Every minute on the minute for 9 minutes (3 Sets):
Station 1- 10 Single Leg banded hamstring curls
Station 2- 8 Barbell Good mornings (moderate weight)
Station 3- 10 Single Leg kettlebell deadlifts (light weight)
Suggested loading:
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 75-80%
*Set 4 – 1 @ 80-85%
*Set 5 – 1 @ 85-90%
*Set 6 – 1 @ 90+%
*Set 7 – 1 @ 90+%
Against a 2 minute clock, perform as many reps as possible of:
15 Wall Ball Shots (20/14lbs to 10/9′)
12 Toes to Bar
Max Cleans in the remaining time
(power or squat) (70% of 1RM)
Rest 60 seconds between sets and repeat for FOUR total sets
*Do not exceed more than 70% of your 1RM Clean for this workout.
*If you cannot perform the wall balls and/or toes to bar unbroken, reduce the reps to a range that you can. The goal is at least 45 seconds on the barbell each time.
Rx+: Perform 5 Sets.
(score both 4 & 5 sets together)
Three sets of:
10 Banded Clamshells (each side)
10 Lunges
10 Tempo Air Squats @ 31X1