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Warmup
1000m row/ski or 2000 bike
250e:/250m/:250h/:250e
into
20 Banded Good Mornings
20 CatCows
10 WallBall Squats + 10 Wallballs
10 Pushups w/ Rotation
Clean
3x5r
Clean Deadlifts
No touch and go. Always reset at the bottom and look to build over the 3 sets.
Clean and Jerk Complex
5 Sets
1 Clean + 2 Hang Cleans + 1 Jerk (split or power)
Conditioning
12 Min EMOM
M2: 16 Hand release push ups or (10 HSPU)
M1: 8 Power Cleans (185/125) (155/105) (135/95)
M3: 16 Wall Balls (20/14)
Intent: Medium to high intensity. Anaerobic capacity. Intervals. Work to rest. Pull and push triplet. Full body focused. Heavy demand on the barbell.
Power Hour
3:00 Blood Flow
into
20 Banded Good Mornings
20 Banded Squats
20 Cat Cows
20 PVC Romanian Deadlifts
Clean
3x5r
Clean Deadlifts
No touch and go. Always reset at the bottom and look to build over the 3 sets.
Clean and Jerk Complex
5 Sets
adv: 1 Clean + 2 Hang Cleans + 1 Jerk (split or power)
beg: 3 Hang High Pull + 3 Hang Power Cleans
(spend about 10-15 min here)
Bent Over Row
4 x10 Building
>superset
DB S/A Reverse Fly
4x10
Core:
40 plate OH situps
4x10