FrictionCrossFit – Powerlifting Club

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Warm-up

x2

10 Sissy Squat- Use post

20 Band Hamstring Curl

30 alt. Walking Lunge, 35/20

+

Quad Rollout

Pigeon Pose

Back Squat (3-3-3+ @70-80-90% of TM)

Box Squat (5×3 climb to goal weight for back squat)

Sled Push (3×50′, climbing)

Hypertrophy

x3

10 Sissy Squat- Toes Out

10 Sissy Squat- Toes In

10 Double KB Front Squat- as heavy as possible

Core

2:00 Weighted GHD Hip Ext Hold 45/25