Warm-Up
3 Sets, for Quality
1:00 Bike, increase intensity each set
6 Inchworm Push-Ups
10/10 Glute Bridge March
15 Air Squats
Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
into..
3-5 Sets
3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set
Weightlifting
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*all meant to be singles, focus is good set-up and speed through the middle
"Peekaboo"
3 Rounds for Time
18 Wall Balls 9/6kg
15 Deadlift
9 Power Clean
6 Front Squat
Load: 70/45kg
Goal: 8:00-12:00 minutes
Time Cap: 15:00
Recovery #7
1:00/1:00 Barbell Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
:30/:30 Thread the needle stretch (each side)
1:00/1:00pigeon pose (each side)
Optional Accessories:
Tabata Mash-Up
4 Rounds, for Max Reps
20 second Max Goblet Cyclist Squats
10 second Rest
20 second Max American Kettlebell Swing
10 second Rest
Load: 24/16kg
Comments