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
For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.
Conditioning
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Handstand Push-up
• 2 Deadlifts 225/155#
• 2 Handstand Push-ups
• 3 Deadlifts 225/155#
• 3 Handstand Push-ups
…
Continue pattern until time is up.