9.23.24. Renegade – Strength

WARM UP

a) 2 min cal row
b) big block run
c) 1:00 hollow hold
d) empty bar warmup x 2 rounds

  • 6 hang cleans
  • 6/6 SL RDL – Hang Clean
  • 6 push jerks
  • 6 front squats
  • 6 back squats
  • rest :60

MOBILITY

:60/60 pigeon pose
:60/60 adductor stretch
:60 Childs pose

STRENGTH

A. Series – 4 Rounds:

  • 8 Back squats
  • 10 partner nordic hamstring curls
  • rest :90

B. Series: 4 Rounds You-Go-I-Go complex of:

  • 5 barbell hang squat cleans
  • 4 barbell hang clean + push jerk
  • 3 barbell front squats

METCON

Every :30 Perform 1 Down Back Until Time Is Complete