Mr. and Mrs. Clean |
Row 500m
Dynamic Warm-Up/Burg WU
Beginner Strength:
Romanian Deadlift: 1 x 5 (add 5-10#)
Int/Advanced Strength:
ME Camber Bar Squat: 1, 1, 1, 1, 1 (all at/above 90%)
Deficit DL: Heavy set of 5 (add 5-10#)
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Strength Bias:
2 Position Clean: 5 sets (heavy with good form!)
Glute Bridge: 3 x 8-10
Bulgarian Split Squat: 3 x 8-10
MetCon:
7 RFT:
7 Front Squats at 50%
1 Rope Climb
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