Warm Up
3 rounds for quality of:
Jog, 1 min
15 Banded Good Mornings
10 Vertical Jump Squats- max height
10 Barbell Front Squats
Weightlifting
Week 8
I. Every 1:30 mins x 6 sets
Power Clean 1x3 at 65% 1RM
Power Clean 1x3 at 70% 1RM
Power Clean 1x3 at 75% 1RM
Power Clean 1x2 at 80% 1RM
Power Clean 1x2 at 85% 1RM
Power Clean 1x2 at 90% 1RM
II. Complete 5 sets: Front Rack Walking Lunges
5 sets 50 ft.
Work to a heavy 50 ft in 5 sets. No failures, but load should be moderately heavy- focusing on quality front rack position and technique.
III. EMOM 10: Front Squats
4 x 3 reps @ 70%
4 x 2 reps @ 80%
2 x 1 rep @ 90%
Conditioning
5 Rounds for Time
12 Toes-to-bars
250 m Row
12 Box Jump Overs, 24/20 in
250 m Row
9 Power Snatches
Rest 1 min between each round
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Accessory Work
EMOM 12
1st 1 min Plank Hold
2nd 5 Strict Toes to Bar
3rd 30 secs. Hollow Hold
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