Warm Up
20 Fire Hydrants per leg
EMOM 6
1st 45 secs Burpee
2nd 45 secs Row
3rd 45 secs Squat Jumps
-- then --
3 Rounds
10 Barbell Strict Press
10 Barbell Push Press
10 Barbell Power Snatches
35 / 45 lbs
Session 1
Barbell Conditioning
I. Find 1 RM Power Clean in 8 minutes
Rest 4 mins
II. For Time
20 Power Clean x 80%
At 80% of your 1RM from above. Reps must be power.
Focus on keeping good technique and not letting your feet get too wide in your catch
Weightlifting
Every 2 - 3 mins x 6 sets: Back Squat
6 x 2 @ 80%
% based on 1 RM Back Squat
WOD
Every 4 minx x 4 sets
15 / 10 cal Bike
Alternative 80 / 60 Double Unders
10 Burpee Box Jump Over
Alternative Burpee jump over bench
7 Overhead Squat*
*RX *Scaled
Set 1 115 / 85 lbs Set 1 95 / 75 lbs
Set 2 135 / 95 lbs Set 2 115 / 85 lbs
Set 3 155 / 105 lbs Set 3 135 / 95 lbs
Set 4 175 / 115 lbs Set 4 155 / 105 lbs
Session 2
(Optional)
Strength Skill Work
Dumbbell Squat Snatch (Male / Female Wt.)
2 sets
1 x 20 reps @ 35 / 25 lbs
1 x 15 reps @ 50 / 35 lbs
1 x 10 reps @ 70 / 50 lbs
Rest as needed between set
Try to go unbroken each set. Practice TNG reps
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)
Comments