Wednesday
Warm-Up.
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Rest as needed
Then…
A.
Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes
B.
Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Boom Lite
A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Supinated Medball Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
B.
Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats (heavy)
20 Alternating Cossack Squats
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