1) Power Clean + Front Squat + Jerk: 8 x 2 @80%, every 60s.
2) Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s.
– Squat stance is just inside of your normal stance.
3) RDLs or Glute Ham Raises: 5 x 5. Rest 90s.
4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.
A) Max UB Reps of Banded Leg Curls each leg x 2 sets
B) Accumulate 60s in Hollow Hold
C) 10-20 Minutes of Zone 1 ”Recovery Work”
This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.
– light Sledpull Powerwalk
– light jog
– Air Bike
– Ski Erg
*You alternate through all options as you choose
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