Updated: Sep 24, 2021
Movement: BB off the rack Alt back Lunges
build up to a 6 rm - In 5-10 min RPE 8 (Alt 6 total 3 each side)
5 x 6RM 10min
Between each set:
10 Bicep curls rx30/20
Circuit RPE 8
45:25
2 sets 2 laps
3 per station
DB RDL rx 55/35 (have them pick their weights out.
Push press at the rig rx 95/65 rx+115/85
Box leg lifts
Bosu Alt push-ups.
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a