3 rounds, not for time of:
7 good mornings, empty barbell
7 deadlifts, empty barbell
7 hang power cleans, empty barbell
7 front squats, empty barbell
7 glute bridges, empty barbell
*Ensure you are fully warmed-up before beginning the workout.
Using 70% or more of your 1RM power clean for all movements.
More Likely load:
Using 50% or more of your 1RM power clean for all movements.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results
Front Squat 2-2-2, using heaviest weight per set
Power Clean + Front Squat 1-1-1, using heaviest weight per set
50 Air Squats
Rest 2 mins between each round.
Kneeling Lay Back
Hold 1-2 mins.
Hold 1-2 mins per side.
Front Rack Stretch (pvc)
1 min per side.