Warm-Up
2:00 Cardio Choice
-
:30/:30 Kettlebell Hip Shift
:30/:30 Couch Stretch
-
3 Sets, For Quality
5 Inchworm Push-Ups
Weightlifting
Squat Clean
10:00 EMOM
2 Reps @ 70-80% of 1RM
"Linebacker"
For Time:
4 Sets
5 Power Clean
5 Hang Squat Clean
20 Lateral Burpees
Rest 1:30 between sets
Barbell: 61/43kg
*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
Time Cap: 18:00
RPE: 9/10
Rx+:
Barbell: 70/52kg
PRVN Reset
1-2 Sets for Quality
:20/:20 Couch Stretch
:30 Child's Pose
5/5 Bird Dogs
:20/:20 Iron Cross Stretch
Optional Accessories
4 Sets
4 Clean Pulls with 3 sec Eccentric @ 90-95%
3 Broad Jumps, For Distance
Rest as needed between sets
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