The Board
The Mobility
The Warm-Up
The Strength
5-6 Rounds ~ 2:30 LoopWe will not be recording a weight for the strength because we want you to choose a weight that allows you to produce explosive reps.You will do one squat Clean. As you drive out of the hole, gain power to explode the bar to the back rack position. After 5 explosive back squats, drive the bar back to the front to complete one final front squat.Move to the rower. Pull 10 times, but make them BIG POWERFUL pulls, not just your average pace ones.Plate Squat Hops are next. Your goal is to use 45# plates, but do not go any higher than 3 plates.
The Met Con
As Many Reps as Possible.You must work until the timer sounds before you switch to the next movement.
- Burpee Step-Up, Over, and Back
- Dumbbell Hang Clean (see below) Don't let the dumbbells bring you to the ball of your feet in the hang. Stay grounded in your heels. Big shrug, big hips, catching in the squat. PRACTICE these during the strength. Don't let your knees cave inward.
- Ab Mat Sit-Up (AMSU
https://youtu.be/loJGqTGkXEo
The Finisher
Step-Ups (hold two dumbbells/kettlebells)
