3 Bars of Death

Warm-up:

400 m Run/Row

10 Alt Arm & Leg Raises

20 Glute Bridges

20 Straight Leg Situps

Down Dog to Runner's Lunge & Lunge Twists

Arm Circles

Then,

3 sets of 5 reps of Deadlifts and Power Cleans with light weights.


Main Set: (Complete one of the following options) Option 1 > 3 Months

AMRAP in 20 Minutes

5 Deadlifts 95/135

5 Power Cleans 45/95

5 Push Press 45/95


Option 2 < 3 Months

AMRAP in 20 Minutes

5 Deadlifts 65/95

5 Power Cleans 25/65

5 Push Press 25/65


Option 3 < 1 Month

AMRAP in 10 Minutes

5 Deadlifts 45/65

5 Power Cleans 15/35

5 Push Press 15/35


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


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