Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength (Texas Method 1.3)
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
To test for new 5-rep max, take 4 sets to warm-up to test for a new 5-rep max. It’s recommended to start around 20% of 5RM for set 1, then 40% for set 2, 60% for set 3, and 80% for set 4. Shoot for a +5-10# increase of 5RM for the set 5 test.
Conditioning
10 min AMRAP:
• 2 Squat Cleans 115/75#
• 2 Handstand Push-ups
• 4 Squat Cleans 115/75#
• 4 Handstand Push-ups
• 6 Squat Cleans 115/75#
• 6 Handstand Push-ups
…
Continue pattern until time is up.