A. WARMUP 1
1 Round
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2
Scoring: Not Scored
B. WARMUP 2
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored
C. 1 RM BACKSQ
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
#6: 1 rep @ 90%
#7: 1 RMScoring: Not Scored
D. "Red Zone"
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)Scoring: Not Scored