Programming

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 4 minutes
“A” – Bike or Row
“B” 2 rounds of:
5 KB Deadlifts
5 KB Swings
5 Goblet Squats
5 Push Ups

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 rounds to Build to Workout Weight
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
– Rest 90 seconds b/t sets –

WOD

“DT”
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

*Pack
5 Rounds for time:
12 Deadlifts (95-135/65-95)
9 Hang Power Cleans
6 Push Jerks
*Pup
5 Rounds for time:
12 Deadlifts (75-95/55-65)
9 Hang Power Cleans
6 Push Jerks

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 Push Ups
8 Alt Jumping Lunges
Plank Hold to 45 seconds

Technique & Review:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

WOD

A. Every 2 minutes x 3 sets
Split Jerk
*Set 1 x 5 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 1 rep @ Heavy Moderate

B. Every 2 minutes x 6 sets
Split Jerk x 3 reps

* Sets 1-6 Build to a Heavy Set of 3 reps for the Day.

– Choose a weight based off your 1RM and work across in sets 1-6 for 3 reps
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Banded Pull Aparts x 20 reps
Into…
Strict TTB or Knee Tuck x 5-7 reps
Rest 60 seconds

Mobility:
Lying Pec Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps
Partner T-Spine x 30 seconds/Each

Movement Prep:
Samson + T-Spine Opener x 25ft
Inch Worm + Push Up x 5 reps
V-Step x 25 ft
Hollow Rocks x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Skips
(R) Kneeling Press x 5 reps
No Push Up Burpees x 5 reps
(L) Kneeling Press x 5 reps

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

DB Snatch
– DB Deadlift x 3 reps/Arm
– DB High Pull Up x 3 reps/Arm
– DB Muscle Snatch x 3 reps/Arm
– DB Power Snatch x 3 reps/Arm

2 rounds to Build to Workout Weight
10-15 Dbl-Unders
3-5 CTB Pull Ups
6 Alt DB Snatch
– Rest 60 seconds –

WOD

4 rounds for time:
50 Dbl-Unders
12 CTB Pull Ups
20 Alt DB Snatch (50/35)

*Pack
4 rounds for time:
50 DB-Unders
12 Pull Ups
20 Alt DB Snatch (45/30)
*Pup
4 rounds for time:
25 Dbl-Unders or 60s of Attempts
12 Banded Pull Ups
20 Alt DB Snatch (Scale as needed)

Mobility:
3-POS Shoulder Stretch x 30 seconds/Each
Runners Lunge x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
200m Jog
25ft Knee Tuck
5 Med Ball Cleans
25ft Samson
5 Med Ball Cleans

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

3 sets to Build to Workout Weight
5 Deadlifts
3 Squat Cleans
1 Thruster
– Rest 60 seconds b/t sets –

WOD

5 rounds for time of:
9 Deadlifts (135/95)
5 Squat Cleans
3 Thrusters

*Pack
5 rounds for time:
9 Deadlifts (95/65)
5 Squat Cleans
3 Thrusters
*Pup
4 rounds for time
9 Deadlifts (Scale as needed)
5 Squat Cleans
3 Thrusters