Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 RKBS Heavy KB

10 SDHP, Heavy

10 Goblet Squats

150 m row sprint, damper on 10

10 shoulder kips

Workout Warmup: Strength

This will be our last week of 5x5’s. We will do a test next week for a max.

5x5 @75%++ don't get hurt!

Workout:

500/400 m row buy in

3 rounds of:

27 DU’s

21 Wall balls

15 Pull ups

9 V ups

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 12 minutes (8 sets):
Halting Clean Deadlift + Clean with a 2 second pause at the knee

*Set 1 = 2 reps @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean x 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 85-90% of your 5-RM Back Squat

Note: If you don’t know your 5-RM Back Squat, establish that today instead.

D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pullups x 8 reps
Rest 30 seconds

Skill:

Work on two of your goats for 15 min