• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Clean x 1

Skill:

• 200m Run
• 15 Pull Ups
• 200m Run
• 15 Push Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Clean x 1

• Set 1 = 70%
• Set 2 = 75%
• Set 3 = 80%
• Set 4 = 85%
• Set 5 = 88-90%
• Set 6 = 90-92%
• Sets 7-8 = Drop Set @ 92% minus 20# if 92% is above 265#, minus 10# if 92% is below 265#

B) 2 Sets: (Optional After WOD)

• Elevated Push Up x 20-25
• Wt. Stationary Dip x 15-20
• Supinated Row x 15
• Pendlay Row x 10

*If you’re unable to perform stationary dips, sub either ring or parallete push ups.

Skill:

• 400m Run
• 15 Bar Muscle Up
• 15 Handstand Push Up
• 400m Run
• 30 Chest to Bar Pull Up
• 30 Ring Dip
• 400m Run
• 60 Pull Ups
• 60 Push Up
• 400m Run

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Clean x 1

• Set 1 = 70%
• Set 2 = 75%
• Set 3 = 80%
• Set 4 = 85%
• Set 5 = 88-90%
• Set 6 = 90-92%
• Sets 7-8 = Drop Sets @ 92% minus 20# if 92% is above 265#, minus 10# if 92% is below 265#

B1) 5 Sets: (90 Seconds between sets 1 and 2, then 2:30 between 2-5. Super Set B1 and B2, start B2 after 2nd set of B1)

• Back Squat x 3

If 1RM is below 395#

• Set 1 = 70%
• Sets 2-5 = 75%

If 1RM is above 395#

• Set 1 = 65%
• Sets 2-5 = 70%

*Goal is Linear progression each week. Goal 20# increase each week if 1RM is above 395#, and 10# increase each week if 1RM is below 395#.

B2) 4 Sets:

• Seated Box Jump x 5 (24/20)

C) 3 Sets: (EMOM)

• Fat Bar Overhead Walking Lunge x 8

*1 rep = 1 step. Start at 50% of 1RM Clean & Jerk. Linear progression each week. Goal 10# increase each week if 50% of 1RM is above 220#, and 5# increase each week if 50% is below 220#.

D) 2 Sets: (Optional After WOD)

• Elevated Push Up x 20-25
• Wt. Stationary Dip x 15-20
• Supinated Row x 15
• Pendlay Row x 10

Skill:

• 400m Run
• 15 Bar Muscle Up
• 15 Handstand Push Up
• 400m Run
• 30 Chest to Bar Pull Up
• 30 Ring Dip
• 400m Run
• 60 Pull Ups
• 60 Push Up
• 400m Run

• 10 Minutes Mobility