"Make sure your worst enemy doesn't live between your own two ears."- Laird Hamilton - Ratio 1.61 Gym
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“Make sure your worst enemy doesn’t live between your own two ears.”- Laird Hamilton

“Make sure your worst enemy doesn’t live between your own two ears.”- Laird Hamilton

STRENGTH

Front Squats

2 x 5- 60%

1 x 3- 70%

1 x 1- 80%

METCON

Every 5mins for 20min

10 Cal Bike

10 Chest to Bar Pull-Ups

10 Push-Ups

10 Hang Cleans 115/75

Athlete should be able to finish within 4min and rest until the next round

OPTIONAL TRAINING SESSION
2 x 8 Explosive High Box Jumps (30/24)

Overhead Squats Empty Barbell- 3sec hold at bottom. Focus on mechanics

3 x 10 Leg raises on rigg, hold 2 sec at concentric position.