Warm up

3 rounds of:

12 alternating single leg V-ups

6 hang cleans

12 alternating shoulder taps

6 overhead squats

**Build up on weight throughout

Endurance

For time:

50 box jumps over 24/20 in

50 hang power cleans [BB: 115/80 lbs, KBs: 20/12 kg]

50 toes to bars

50 snatches [BB: 115/80 lbs, KB: 24/16 kg]

50/40 cal row

Goal: 21 min

Time cap: 25 min

Cash-out (9 min cap)

2 rounds of:

20 KB plank pull throughs

20 plate V-ups

20 banded PVC straight arm lat pull downs

Power lifting

Warm Up

3 Rounds or 15 Mins

:30sec @ Moderate Effort/ :15sec @ HARD Effort- Ski or Row

10 HEAVY KB Russian Swings

5/leg KB Kickstand RDL

5 Banded Deadlifts

1st Round of warm up @ 30% of 1RM Deadlift – Think Light!

2nd Round of warm up @ 40%

3rd Round of warm up @ 50%

Banded Deadlifts

20 Minutes for 5 sets to work up to:

3 Rep Heavy @ 7/10 RPE or ~80-85% of 1RM Deadlift

3 reps @ 60% of 1RM Deadlift

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day – NOT MAX

– Superset with –

10 Banded Dead Bugs

Paused Bench Press

15 Minutes for 5 sets to work up to:

3 Rep Heavy @ 7/10 RPE or ~80-85% of 1RM Bench Press

PAUSE: 3 seconds on Chest then Explode up

3 reps @ 60% of 1RM Bench Press

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

3 reps @ ~75-80%

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day – NOT MAX

-Then-

1 set of AMRAP without re-racking @ 75% of todays heaviest weight – WITH NO PAUSE

– Superset with –

10 Seated Bent Over Reverse Flys

Dynamic Effort DAYS

Bench Press

EMOM for 8 Mins

2 reps at 65% of 1RM – Think explosive push.

3 Sets of Quality all at 7/10 Effort

10/arm Alternating Incline DB Bench Press

10 Alternating Incline Chest Supported DB Row

20 Prone Banded Hamstring Curls

10 Band Resisted Supine Knee Tuck