Warm-up

Stretch:
Front Rack
Overhead Position

Activate:
Lats
Hollow Positions

Work

“Power Bar”

AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans @ 135/95
9 Strict Handstand Pushups
21 Deadlifts @ 135/95

CompTrain

On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 - 50% of estimated 1RM Power Clean
Set #2 - 53%
Set #3 - 56%
Set #4 - 69%
Set #5 - 62%
Set #6 - 65%
Set #7 - 68%

7am E-Fit Class

Deadlifts: 3x5 @ moderate, 2x3 @ heavy moderate, 1x2 @ heavy

Circuit: 45sec on, 15sec off x4 (alternate each round)

• DB Farmer carry / Front rack carry

• Rowing / Burpees

• Banded good mornings / Banded side steps

• Walking lunges / Lateral lunges

• Bike / Bike