Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
AMRAP 8
20 Lunge Steps
12 / 8 cal Machine
12 V-ups
12 Push-ups
Weightlifting
Week 3
I. Every 3 mins x 5 sets: High Hang Snatch + High Hang Snatch High Pulls
2 x 3 + 2 reps
3 x 2 + 2 reps
II. Deadlift
EMOM 5
5 reps @ 60%
Rest as needed then,
Every 1:15 x 4 sets
4 reps @ 70%
Rest as needed then,
Every 90 secs x 3 sets
3 reps @ 80%
Rest as needed then,
Every 2 mins x 2 sets
2 reps @ 85%
Conditioning
For Time
6 Strict Pull Ups
12 Burpee Box Jump Overs, 30" / 24"
6 Strict Pull Ups
30 Back Squats
6 Strict Pull Ups
12 Burpee Box Jump Overs, 30" / 24"
6 Strict Pull Ups
RX 185 / 125 lbs
Sclaed 135 / 95 lbs
Back Squat off the floor
Accessory Work
3 Rounds for Quality
20 Barbell Bicep Curls, pick load
50ft. Sandbag Carry
20 Push ups
100ft. Farmers Carry
20 Dumbbell Hammer Curls, pick load
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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