POWER CLEAN + FRONT SQUAT

3 x 2 + 2, every 90s.
– 4-5 warm-up sets
– 5% heavier than last week
– Final week

Metcon

4 Rounds of:

8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Rows
Rest 2:00
– Goal: Hard Effort. Your choice of weight, all sets should be tough. All sets must be performed without dropping or re-gripping.

DOUBLE LEG BANDED HAMSTRING CURL

100 quality reps.
– sets of 15-20