General Warm-Up
Two sets of
250 Row or Ski
10 Jumping Air Squats
12 Reverse lunges
Then…
6 Romanian Deadlift
6 Hang Muscle Clean
6 Pause Front Squats
6 Good Mornings
6 Pause Back Squat
Finally, Two rounds one with an empty bar, one with as much as 95/65lbs
4 Hang Squat Cleans
4 Front Squats
4 Front Rack Reverse Lunges
4 Front Squats
4 Low Hang Squat Cleans
Between the clean work and before the workout, allow time for members to practice some devils press and lunges. This is a workout about keeping their pace up through the last round. Help members prioritze that in weight selection
A.
Take 20 minutes to build to today’s 1RM Clean
Suggested loading:
10 sets (Every 2:00)
Set 1 – 3 reps at 50-60%
Set 2 – 2-3 reps at 60-70%
Set 3 – 2 reps at 75%
Set 4 – 1 rep at 80%
Set 5 – 1 rep at 85%
Set 6 – 1 rep at 90%
Set 7 – 1 rep at 94%
Set 8 – 1 rep at 97-98%
Set 9 – 1 rep at your new PR (101%+)
Set 10 – 1 rep at an even heavier load if your mechanics were sound!
Full Effort
Three rounds for time, of:
7 Devil’s Press (50/35 lb dumbbells)
20 Dumbbell Walking Lunges with Farmer Carry (50/35 lb dumbbells)
50 Double Unders
Goal < 8:00
Time Cap – 12:00
Full Victory
Three rounds for time, of:
7 Devil’s Press (35/25 lb dumbbells)
20 Dumbbell Walking Lunges with Farmer Carry (35/25 lb dumbbells)
100 Single Unders
Goal < 8:00
Time Cap – 12:00