July 1st, 2019

Part B and C repeat each week. Track these metrics for progress

A. EMOM x 15 min:
All sets, the FINAL rep is a SQUAT CLEAN and preceding reps POWER CLEAN

First 3 min – 4 Cleans @ approx 55%
Rest 1 min
Next 3 min – 3 Cleans @ approx 65%
Rest 1 min
Next 3 min – 2 Cleans @ approx 75%
Rest 1 min
Final 3 min – 1 Clean @ 85%

B. Back Squats (high bar) (low bar)
3 sets of 6 reps

C. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 8 reps (per leg)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

D. 3 Rounds:
First round lighter; get a feel for movements and loading for two heavier rounds

6-12 Reps One-Legged Squats on edge of box /side
15 Trap Bar Heels Elevated Deadlift
6-12 Reps Plank Ring Sprawls (scale on knees) (see video demo)
Rest 2-3 min

12 Lateral Lunges
6-12 Goblet Squats (same leg/glute)
12-20 Reps Decline or GHD Sit-ups
Rest 2-3 min

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