Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Alternate with a partner

150 m row sprint

10 KB swings

10 goblet squats

Partner rows while other does 10 Swings and Squats

3 rounds, then immediately begin warming up squats.

Workout Warmup: Strength

Super Squats

We will be doing this for 2 more weeks. The focus is on muscle endurance rather than 1RM or bulk. Please embrace this and see how much we can increase our weight over the next month. Our goal will be to increase weight 5% or more each week.

If you got through this last week without DOMS then increase your weight by 7.5-10%.

If you were sore but completed all reps at your starting weight then add 5%

If you were really sore (trouble walking or standing) after two days then use the same weight

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 75%(see above) of 1RM Front Squat (For Both Lifts)

Workout:

10 min AMRAP

1 Deadlift, 185/125, RX+225(155)

2 Wallball shots, 20/14lb to 10/9’

2 Deadlift

4 Wallball shots

3 Deadlift

6 Wallball shots

4 Deadlift

8 Wallball shots

ETC.

Your score is the last full round completed plus additional reps.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.

Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 80-85%

E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds

Skill:

Hand stand hold, shoulder taps

Accumulate 5 min of HS hold against wall. Practice touching shoulder with opposite hand.