A1. Back Rack Deficit Reverse Lunge - 3x5 *per leg (45+15) plate

A2. Single Arm OH Walking Lunge - 30m x 3 *each arm

B. Front Squat - 4x5 (60,65,70,70%)

*intent: A. If possible increase the deficit, add a 10 or 15 plate to the 45 B. Stick to the percentages, this is a longer cycle so be patient with the process.

 

Metcon

3 Rounds

21 HR Pushups

15 Hang Power Cleans (135/95) (165/115)+

9 HSPU / SHSPU +