Powered by “RARE” Programming
Warm Up 3-minutes
Any machine
Then
5/side single legs Deadlift
5/side single leg Glute brid
5/side jump lunges
Weightlifting
A. Hang power clean + Front squats + Jerk
Every 90-Seconds x 12 rounds , 1+2+1 reps
Note:
• pause 10 seconds Jerk Recovery ( bar over head with knee , Hip and arm full extension
• intensity between 50% to 80%
B. Barbell Front Rack Hold ( From The Rack )
3 sets , 4-seconds @ AHAP
Strength
A. banded Sumo Deadlift
5 sets , 5 reps
Accessories
A. Bulgarian Split Squat ( kB Front rack Style )
3 x 8/leg @AHAP
Rest 60-90 seconds between sets
Note:
Make sure to use a heavy weight as form allow, should be hard at the last repetition of every set.
Have Fun !!