Warm Up
- 2 minute easy Row
- 3 Wall Walks
x2
- 10 Hang Power Cleans with empty barbell
- 5 Front Squats
- 5 Push-ups + 20sec Plank Hold
- 10 Scap Pull-ups
A. Squat Clean
- 2 Reps @ RPE 6 (~83%)
-2 Reps @ RPE 7 (~86%)
-2 Reps @ RPE 8 (~89%)
-88-92% 2 Reps x 3 Sets
B. - Practice Day - 18 Min AMQRAP
- 2 HSPUs+
- 4 CTB Pull-ups+
- 250m Row
+Every Round add 2 reps for both movements
After Class Strength and Conditioning
Floor Press
-10 reps @ RPE 7
-10 reps @ RPE 8
-10 reps @ RPE 9
- Subtract 5% for 2 set of 10 reps
DB Seated Press
- 70% estimated 1 Rep Max - AMRAP
- 63% estimated 1 Rep Max 12 reps x 3 sets
GHDs/Weighted Situps/Situps
30-35 Reps x 3 sets
*Note:
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.