Warm Up
EMOM 8
10/8 cal bike
40 Double Unders or 60 Single Unders
1x [ 6 Snatch Grip Press + 6 Push Press ]
10 Kettlebell Swings- light load
Weightlifting
I. Every 2 mins x 6 sets: Power Snatch + Overhead Squats
1 x 2 + 2 @ 70%
1 x 2 + 2 @ 75%
1 x 2 + 2 @ 78%
1 x 2 + 2 @ 80%
2 x 2 + 1 @ 82%
II. 3 Rounds
9 Deadlifts
Rest 20 secs
7 Deadlifts
Rest 20 secs
5 Deadlifts
Rest 1:30 mins
Start at 68% 1RM and build to a heavy set for each rep count.
III. 4 sets
8 Hip Thrust
8L / 8R Single Arm Romanian Deadlifts
Rest 2 - 3 mins between sets
Build to moderate-heavy sets on both movements while focusing on glute and hamstring isolation.
Conditioning
2 Rounds For Time
30 - 20 - 10
Wall Ball
Power Cleans
GHD Sit-up
Alterntive Abmat Sit Ups
Rest 1:1 after each round
RX
20 /14 lbs
95 / 65 lbs
Scaled
20/14 lbs
75/55 lbs
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