STRENGTH
BACK SQUAT
4X5 AT 80% ACROSS
PUMP CASH OUT
3-5 ROUNDS OF
15 BENT OVER ROWS
10 SKULL CRUSHERS
10 BICEP CURLS
*USE DB'S, 1 DB ON SKULL CRUSHERS
*REST ~1:00 AFTER A SET
STRENGTH
BENCH PRESS
3X11 AT 65% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
WORKOUT
AMRAP 12
10 BURPEE PULL UP
15 SHOULDER TO OH #135/95
STRENGTH
CLEAN COMPLEX
5 SETS OF 2* (1+1+1)
*COMPLEX 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT
WEEK 3 AT 75% CLEAN MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST AROUND 2:00 BETWEEN SETS
STRENGTH
5 SETS OF 10 BARBELL STRICT PRESS, BUILDING
SS W/ 10 PLANK PUL THROUGHS, EACH SIDE
WORKOUT
AMRAP 15
3 WALLWALKS
15 PUSH UPS
45 DOUBLE UNDERS
PARTNER WORKOUT
FOR TIME
CASH IN: 800M RUN
THEN 2 ROUNDS OF
50 DB HANG SQUAT CLEANS
50 DB BOX STEP OVERS
THEN CASH OUT: 800M RUN
#50X2/35X2
STRENGTH
BACK SQUAT
5X5 AT 75% ACROSS
CORE CASH OUT
3 ROUNDS OF
12 MEDBALL SIT UPS + OH TOSS TO WALL
:20 HOLLOW HOLD INTO 10 HOLLOW ROCKS
20 RUSSIAN TWIST W/ MEDBALL, EACH SIDE
CONDITIONING
EVERY 5:00 X 6 SETS
1- 500M ROW + 25 DEADLIFTS #185/125
2- 500M ROW + 30 BOX JUMPS
3- 500M ROW + 50 SIT UPS
REPEAT 2X, TOTAL OF 6 SETS
CAN SUB SKI, SAME DISTANCE OR BIKE 2X DISTANCE
STRENGTH
SNATCH COMPLEX
5 SETS OF 3* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OVERHEAD SQUAT
WEEK 2 AT 70% SNATCH MAX
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
REST 2:00 BETWEEN SETS
STRENGTH
BENCH PRESS
3X3 AT 90% OF MAX
STAY AT SAME WEIGHT ACROSS ALL SETS
WORKOUT
3RFT
20 DB STOH
15 BURPEES OVER DB
10 TOES TO BAR
#50X2/35X2
CONDITIONING
EMOM 12
E- 10 DB PUSH PRESS*
O-14/12 CAL ROW
*BUILD IN WEIGHT, SHOULD REMAIN UNBROKEN