2
Metcon (Time)
5 sets (1 Set every 4 Minutes)
50 Double Unders/100 singles
4 Power Cleans 185/125
50 Double Unders/100 singles
Single Arm Standing Tricep Extension w/ band (4 x 10)
Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing. Rest 90 sec between.
*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust (5 x 12)
Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Time cap each set: 2:30