MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Shoulder Press
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“PUSH PRESS”*
7 Sets For Load:
3 Push Press
*compare to 07.01.22
Then:
BRING SALLY UP BACK SQUAT @60%BW
MOBILITY & WARM UP
On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk
Build in 7 min first attempt of Press
CONDITIONING
“ALL PRESS”*
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press
*compare to 22.06.22
MOBILITY & WARM UP
AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip
then:
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats
3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch
CONDITIONING
“EMOM 9”*
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
*compare to 25.05.22
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“CLEAN & JERK”
Every 3 min per 27
5-5-3-3-2-1-1-1-1
MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Back Squats+5 Stiff Legged Deadlifts
Then
3 Sets Increase Load
5 Strict Presses
5 Deadlifts
5 Back Squats
target weight
• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+
CONDITIONING
“DO YOU REMEMBER CF TOTAL?”
For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch
5 Deadlift
5 Deadlift to Mid-thigh
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
5 Hang Squat Snatch
5 Squat Snatch
5×2 Snatch for first Attemp:
CONDITIONING
“HEAVY DAY SNATCH”*
7 Rounds for Load
1 Snatch
BEGINNER
2 Power snatches + 2 Overhead Squats
MOBILITY & WARM UP
AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold
MOBILITY & SKILLS WORK
Front Squat
2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“FRONT SQUAT”
9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1
MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Thrusters
2 Set x 7 Reps, empty barbell
5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
1 Thruster (next weight should be your starting weight in the work-
out)
CONDITIONING
“THRUSTERS”
12 Sets For Load:
1 Thrusters every 2 minutes
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Up –
3 Sets:
0:20 Push-ups
0:40 Rest
10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press
CONDITIONING
“HEAVY DAY FLOOR PRESS“*
Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups
*compare to 16.02.22
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8 minutes for first Attemp:
Deadlift
CONDITIONING
“HEAVY DAY DEADLIFT”*
9 Sets For Load:
Every 3′ Minutes
Deadlift
3-2-2-2-1-1-1-1-1
*compare to 06.04.22
