Warm Up
10 Dislocates & Pass Throughs
AMRAP 10
45 sec Machine
8 Double Kettlebell Deadlifts- light load
10 Barbell Bench Press, 45/35 lbs
20 Alternating V-ups
Weightlifting
I. EMOM 10: Hang Power Cleans
2 x 10 @ 55 - 60%
2 x 8 @ 60 - 65%
2 x 6 @ 65 - 70%
2 x 4 @ 70 - 75%
2 x 2 @ 75 - 85%
% based on 1RM Power Clean
II. Every 3 mins x 5 sets
1 x 8 @ 70%
1 x 8 @ 75%
1 x 6 @ 75%
1 x 6 @ 80 - 82%
1 x 6 @ 85%
% based on 1RM Deadlift
Conditioning 1
AMRAP 12
16 cal Row
16 Deadlifts
16 Box Jump Overs
RX 185 / 125 lbs
Scaled 155 / 105 lbs
Session 2
Optional
Conditioning 2
Option 1
3 Rounds for Time
800m Run
40 cal Row or Bike or Ski
Alternative 30 / 22 cal Airbike
400m Run
20 cal Row
Alternative 15 / 11 cal Airbike
Rest 3 mins between round
Weight vest optional
Option 2
6 x AMRAP 90 secs / Rest 90 secs
14 / 11 cal Row or Bike or Ski
max reps in remaining time Lateral Burpees Over Bar
Accessory Work
3 Rounds for Quality
10 Deficit Kettlebell Deadlifts, pick load, 3 in
50 ft. Sandbag Bear Hug Lunge, pick load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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