Monday, May 20th, 2019

Week’s Preview: Week 3/4
Tuesday: Long Metcon
Wednesday: Clean + Fs + Jerk Combo
Friday: Pressing

A.
3 Rounds for Quality: 1 Minute On/ 20 Off
Wide Stance Barbell Good Mornings to Bent Over Row
– Focus on moving slow and controlled with each rep
– Match your wide stand Good Morning to your Box Squat stance for maximum benefit!
– Spend 30 second on each movement
Box Hamstring Curl + Hamstring Plank
– Spend 30 sec on each movement

B.
Box Squats: Sets of 3 with pace
– Spend 10 sets building to a challenging weight with no fails!
– Pace: 4.0.X.1 (4 seconds down, 1 second at the top of each rep)
– Prioritize pace before weight, show control through full ROM
– Perform a set every 90 seconds 
– How to Box Squat tips and position

C.
9 Minute Amrap
3,6,9,12,15,18, etc…
Increase by 3s with every round
Russian Kb Swing
– As heavy as possible going unbroken
Jumping Lunges
Strict Burpees

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, June 2nd!