Warm up

3 rounds

10 A-frame toe touches

10 glute bridges

10 alternating single DB clean and jerks

5 KB taters

Endurance

Every 2 min for 32 min, rotating through (4 rounds):

12 burpees box get overs 48/40 in

2 rounds of DB DT 50/35 lbs

400m/320m ski

200 ft. sandbag carry AHAP

1 round of DT = 12 deadlifts + 9 hang power cleans + 6 push jerks

Power lifting

Warm Up

3 Rounds or 10 Mins

45 sec Ski or Row

5 Seal Pose into Down Dog

20 sec Copenhagen Hold

8-10 Glute Bridges with Deadlift Weight

Block Pull Deadlifts

20 Minutes for 5-8 sets to work up to:

1 Rep Heavy @ 9/10 RPE

9/10 RPE – you can do about 1 more reps at the heaviest weight of the day – NOT MAX

Block Height: Bar should be right below knee on starting position.

– Superset for the first 3 sets with

8 Heavy KB Side Bends

1 Round or 5 Minutes

10 Banded Pass Throughs

15 Band Pull Aparts

10 Push Ups

Pin Bench Press

15 Minutes for 5-8 sets to work up to:

1 Rep Heavy @ 9/10 RPE

Pin Bench Press –  To start place the bar on safety pins just above chest height and press to lockout.

9/10 RPE – you can do about 1 more reps at the heaviest weight of the day – NOT MAX

-Then-

1 set of AMRAP without re-racking @ 90% of todays heaviest weight – NO PINS

– Superset after all 5 sets with –

 8 Double DB Drag Curls

Dynamic Effort DAYS

Bench Press

Every 90sec for 8 Sets

3 reps at 75% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 Effort

10 Double DB Crush Press

10/arm Landmine Meadow Row

20 Banded Tricep Push-Downs

15/arm Heavy KB Side Bends