General Prep
2 Sets :
10 Bootstrap Squats
12 Glute Bridges (1-sec squeeze / pause at top)
6/6 World’s Greatest Stretch
12 Banded Good Mornings
Specific Prep
2 Sets: with Empty Barbell
5 Deadlifts to Mid-Shin
3 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
3 Back Squats
3 Front Squats
3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)
Back Squat
Take 12:00 to Establish:
Back Squat 5RM
Conditioning
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 42.5/30kg
Score = Rounds + Reps
Goal: 3-5 roundS
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Glycolytic
Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.
Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.
Midline (Paralettes)
For Quality:
3 Sets
Max L-Sit (Seconds)
12 V-Ups
-rest 1:30 b/t sets-
The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups
