Warm up

2 rounds:

5/leg high box step ups 30/24 in

5/side KB windmills

5 KB goblet squats with press out

5 single leg glute bridges per side

Skills

5 minutes of pistols progressions skil work

Single leg box squats (or on med ball)

Single leg box step up/down

Curtsy squats

Single leg squat with heel on plate

Single leg squat holding plate as counterbalance

Pistols

Advanced: Weighted pistols holding a dumbbell in goblet position

Endurance

For time:

Buy-in: 1 mile run

— then, 4 rounds of:

Sumo deadlift high pulls (Barbell: 10 reps at 95/65 lbs, KB: 20 reps at 24/16 kg)

10 alternating pistols

10 hang power cleans or 10 KB snatches (Barbell: 95/65 lbs, KB: 24/16 kg)

10 alternating pistols

— then, buy-out: 800m run

Time cap: 30 min

Note: 1 mile run is 3 laps around the block + half of the 200m track.

Weightlifting movements should be done in 2 sets or less each round.

You should be able to complete the first mile in ~9 min, adjust the distance down otherwise.

Scale the pistols to the scaling option of choice you practice in the skills session.

Olympic lifting

Warm Up & Activation

10 Reps of Each with Empty Barbell

Good Mornings

Behind the Neck Elbow Punchs

Strict Press

Romanian Deadlifts

Front Squats

Barbell Prep

Position 1 – Power Position/High Hang

3 Clean Grip Shrugs

3 Clean High Pulls

3 Power Cleans

3 Squat Cleans

Position 2 – Hang Above Knee

3 Clean High Pulls

3 Power Cleans

3 Squat Cleans

Position 3 – Mid-Shin/Starting Position

3 Slow Pull to Pockets into High Pull

3 Power Cleans

3 Squat Cleans

Clean & Jerk Complex

12 Minutes

8 Sets Work up to Heaviest Set of day – Start @ 50-60% of 1RM

1 Hang Clean High Pulls

1 Hang Squat Clean

1 Split Jerk

*Hang Bar Position Start Above Knee

Skill Accessories

Clean High Pulls – 12 Minutes

5 Sets of:

3 Clean High Pulls  @ 70% of 1RM Clean

3 Clean High Pulls  @ 75% of 1RM Clean

3 Clean High Pulls  @ 80% of 1RM Clean

3 Clean High Pulls  @ 85% of 1RM Clean

3 Clean High Pulls  @ 90% of 1RM Clean

Conditioning

AMRAP 7 Mins

3-6-9-10-12….etc

Power Clean & Jerk

Toes-to-Bar

Rx: 135/95

Intermediate: 115/80

Scaled 1: 95/65

Scaled 2: 75/55