3 Rounds:
3 BB RDLS
4 BB Hang Muscle Cleans
5 BB Strict Press
6 ALt Back Rack Rev Lunges
20 Sec Bike
Then…
Split Squat/Lunge Progression (Week 2 of 4)
Complete one set every 2:00 x 5 Sets
Set 1: Empty bar
Set 2: Light weight
3-4-5 sets:
12 Alt Back Rack Reverse Lunge Steps
immed. into…
4 Front Squats
Aim to start at 40-45% of your 1 RM FS and build over the 3 sets as able.
Then…
5 Rounds: 2:00 work/1:00 Rest
1 Round of DT:
12 Deadlifts 155/105-135/95-95/65
9 Hang Power Cleans
6 STOH
In remaining 2:00
Max cal bike
*rest 1:00 between rounds
The goal is to get the round of DT done in around 1:00-1:10, and you should reduce weight if it takes much longer.
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