Warm-up (No Measure)
Banded Side Steps x 20
Banded Forward Walk x 20
Banded Backward Walk x 20
Banded Hip Bridges x 8 (2 second pause at the opening of the hip)
Banded Single Leg Hip Bridge x 8/each leg
Complete 2 sets:
8 Banded Pull Throughs
Rest 15 seconds
12 Lunges, alt. (6L/6R)
Rest 15 Seconds
8 Russian Swings (Light weight)
Rest 15 Seconds
12 Iron Mikes
Clean and Jerk (EMOM 10 )
Throughout 10 total attempts, build to a heavy single for the day. Perform 1 rep each minute.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Power Cleans (Heavy)
6 T2B
9 Wall-Balls (Heavy)