Warm up

one time through:

50 ft. per arm single KB bottom-up overhead carry

10/arm single arm KBS

10 alternating DB snatches

50 ft. burpee broad jumps

10 double DB snatches (warm-up weight)

Endurance

Every 90 sec, for 20 rounds, rotating through:

1) 200m run + max double DB snatches in remaining time 50/35 lbs

2) 100 ft. broad jumps + 8/6 cal ski

3) 12 double KBS + 12 double KB deadlifts 24/16 kg

4) Max distance row

Note: for stations 2 & 3, rest the remainder of the interval once the reps are completed. Practice double DB snatches with a challenging load today but aim to complete at least 3 reps.

Power lifting

Warm Up

3 Rounds or 10 Mins:

45 sec Ski or Row

30 sec per side Banded Palloff Press Hold

8-10 Glute Bridges with Deadlift Weight

Banded Deadlifts

5 reps @ of 1RM Deadlift – LIGHT

5 reps @ 40% 1RM

5 reps @ 50% 1RM

Banded Deadlifts

In 20 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 7/10 RPE – NOT MAX!!

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day

Start @ 60% of 1RM Deadlift & Build to 3 Rep Heavy

Bench Warm Up

2 Rounds or 5 Minutes

10 Banded Pass Throughs

15 Band Pull Aparts

5/arm Single DB Bench

Paused Bench Press

In 15 Minutes take as many sets needed to:

Work up to a 3 Rep Heavy @ 7/10 RPE – NOT MAX!!

7/10 RPE – you can do about 3 more reps at the heaviest weight of the day

Start @ 60% of 1RM Bench Press & Build to a 3 Rep Heavy

-Then-

1 Drop Set of AMRAP @ 70% of Today’s Max Weight

Bench Press

EMOM for 8 Mins

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

3 Sets of Quality all at 7/10 RPE

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