„It`s a slow process, but quitting won`t speed it up.“
Warm-up
Metcon (No Measure)
MOBILITY

– Foam Rolling: Lats (Upper Back) – 1:00
– Banded Shoulder Distraction – 1:00 Each Side
– Foam Rolling – Quads and Adductors – 2:00
– Couch Stretch – 1:00 Each Leg
– Wrist Stretch – 1:00

ACTIVATION

3 Rounds:
15cal Row
10 Banded Good Mornings
10 Sit-ups

Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Progression Clean:
Down & up
Knee/Hip-Extension
High Pull
Hang Power Clean
Power Clean

Metcon
A: Metcon (Weight)
„Truck Pull“

16min Time-Window:

80/60 cal Row (60/45 Bike),
then find:
– One heavy set of 3 reps in Hang Power Clean
– Daily Max in Power Clean

Score = best attempt of HPC + PC together