Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

A) 5 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 4-4-3-3-2

Heels Elevated KB Goblet Squat @2111 x 8-10

B) 4 Sets

Banded Deadlift From Blocks (just above knee) x 3

*video is of how to set band up, NOT THE STANCE)

(https://www.youtube.com/watch?v=Sf9LgeDCdtQ)

C) 5 Sets:

10 Hang Power Clean (Choose weight can perform Unbroken, can build each set)

rest 15 seconds

30 second Hollow Rocks or Hold

rest 15 seconds

8 Seated Tall Box Jump (step down)

rest 15 seconds

300/250m Row (must increase the pace each row)

rest 90sec