Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
2 Rounds for Quality
200m Jog
10 Inchworm + Push-up
10 Barbell Good Mornings, 45/35 lbs
10 Back Squats, 45/35 lbs
10 Muscle Cleans
Weightlifting
Week 9
I. Every 2 mins x 5 sets: Deadlift + Power Clean + Deadlift
5 x 5 + 3 + 5 reps
Find a max for the complex in 5 sets. The complex MUST be unbroken throughout. Warm-up these movements in 2-3 sets beforehand and then start your official attempts.
II. EMOM 12: Back Squat
12 x 1 rep @ 90 - 95%
% based on 1RM Back Squat
Conditioning
For Time
5 Rounds
400 / 300m Row
6 Pull Ups
Rest 3 mins
4 Rounds
400 / 300m Row
20 Wall balls
Rest 3 mins
3 Rounds
300m Run
15 Box Jumps, 24" / 20"
Accessory Work
3 Rounds For Quality
12 L/12 R DBs Farmers Carry Reverse Lunges, pick load*
10 L/10 R DBs Single Leg Romanian Deadlifts, pick load*
Alternative Bench Glute Ham Raise
* Use two dumbbells
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