Warm Up
- 250 meter Row
- Broad Jump Down the length of the rig
- Sampson Stretch back the length of the rig
x2
- 5 Press with empty barbell
- 5 Push/Split Jerks
- 5 Front Squats
- 5 HPC
- 5 Knee Raises/KTE
A. Clean and Jerk 1RM
15 to 20 minutes to find your 1RM Clean and Jerk
B. Competition - For Time
- 30 Dumbbell Overhead Walking Lunge (45s/25s)
- 30 Knees To Elbows
- 30 Situps
- 30 Cal Row
- 30 Situps
-30 Knees To Elbows
- 30 DB OHWL (45s/25s)
After Class Strength and Conditioning
Stiff Legged Deadlifts
-8 reps @ 6 RPE (68%)
-8 reps @ 7 RPE (73%)
-8 reps @ 8 RPE (78%) x 4 sets
Overhead Tricep Press
*Myo-Reps
-12-15 Reps @ RPE 8
-3-5 Reps
Hollow Rocks
- 3 sets x 35 reps
*Note:
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.