Lead Programmer

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength (1RM Test Week 2 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
12 min AMRAP:
• 500 m Row
• Max Unbroken Wall Balls 20/14#

Start by rowing 500 meters, then complete as many unbroken wall balls as possible. Once broken, return to the rower for another 500 meters. Repeat until the time is up. Score is total number of wall balls. Also, comment how may meters rowed. Goal: 100 wall balls, 2,000 m row.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Backward-facing Wrist Stretch
• 30 sec Front Rack PVC Stretch Right
• 30 sec Front Rack PVC Stretch Left
• 30 sec Goblet Squat Hold 53/35#

Strength (1RM Test Week 1 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
3 rounds for time:
• 30 Med Ball Push-ups
• 40 Med Ball Russian Twists 20/14#
• 50 Med Ball Squats 20/14#

Perform all 3 movements using the same medicine ball, 20 lbs. for the men and 14 lbs. for the women. Perform the push-ups on top of the ball (view video for demo). Feet must be off the ground for twists. Each side counts as a rep (so as you’re performing them the rep count is 1-2-3.. not 1-1-2-2-3-3..). Goal: 15 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (1RM Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
20 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2×10 m Shuttle Run
• 4 Dumbbell Power Snatch 50/35#
• 4×10 m Shuttle Run
• 6 Dumbbell Power Snatch 50/35#
• 6×10 m Shuttle Run

… continue pattern until time is up.

For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 DB power snatches, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 DB power snatches. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.

Goal: complete the round of 20.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Strength (1RM Test Week 1 of 2)
Clean & Jerk
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Back Extensions

Conditioning
15-12-9-6-3 reps for time:
• Hang Power Cleans 115/80#
• Back Squats 115/80#
• Chest-to-bar Pull-ups

Goal: 7 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (1RM Test Week 1 of 2)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
16 min Alternating EMOM:
Even min:
• 8/6 calorie Row
Odd min:
• Max Overhead Squats 95/65#

Score is total number of OHS. Goal: 150.

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose

Warm-up
• 300 m Row

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength (1RM Test Week 1 of 2)
Snatch
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows

Conditioning
8 min AMRAP:
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”

Goal: 7-8 rounds.

Cool-down
2 min:
• Walk on Treadmill or slow Row

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Warm-up
• 300 m Row

3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (Deload Week)
4 sets:
• 6 Back Rack Reverse Lunges

Three reps per leg, alternating, in place. Weight: 40% of T1RM Lunge. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dual Dumbbell Sumo Deadlift High Pull
• Dual Dumbbell Bicep Curl

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Athlete’s choice to use the same weight for both exercises or different. Athlete’s choice to curl arms at the same time or alternate. Rest 1-2 min between sets.

Conditioning
3 rounds for time:
• 30 Toes-to-bar
• 30 Goblet Walking Lunges 53/35#
• 30 Walking Lunges
• 400 m Run

Goal: 15-17 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:
• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.

Goal: complete the round of 7.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Weightlifting (Deload Week)
5-4-3-2-1 reps:
• Hang Power Snatches

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Snatch

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Clean & Jerk

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Optional Conditioning
7 min AMRAP:
• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#

Goal: 7 rounds.

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
For time:
• 500 m Row

Goal: < 2 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 3)
“Triple Baseline”
3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Goal: 16 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength (Deload Week)
4 sets:
• 3 Tempo Back Squats

Three seconds on the way down, hold for two second in the bottom, then 1 second up to the top. Weight: 40% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Single-arm Dumbbell Row

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Use 1 dumbbell for the row. Complete all reps with one arm, then switch to the other arm. Rest 2 min between sets.

4 sets to failure:
• Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
20 min AMRAP:
• 1 Chest-to-bar Pull-up
• 1 Push-up
• 2 Chest-to-bar Pull-ups
• 2 Push-ups
• 3 Chest-to-bar Pull-ups
• 3 Push-ups
… continue pattern until time is up. Goal: round of 18s.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#

Goal: sub 30 min.

 Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 2 Hang Power Snatch
• 1 Snatch

Weight: 65% 1RM Snatch

Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 3 Hang Power Cleans
• 1 Thruster

Weight: 65% 1RM Thruster

Core
21-15-9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Conditioning (part 1)
9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops

Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 20 Toes to Bar
• 300 m Row
• 40 Push Press 45/35#

Goal: 12 min.

Rest 5 min between workouts.

Conditioning (part 3)
30-20-10 reps for time:
• AbMat Sit-ups
• Hang Power Snatch *

Increase weight on the barbell each set: 75/55#, 95/65#, 115/75#

Goal: 8 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Week 6 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min AbMat Sit-ups
• 1 min Front Squat 75/55#
• 1 min AbMat Sit-ups
• 1 min Rest

Goal: 280.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
2 rounds:
• 100 m Row
• 10 Wall Balls 20/14#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
21-15-9 reps for time:
• Deadlifts 185/135#
• Thrusters 95/65#

Setup two barbells if possible; if not, load smaller plates first, then bigger plates to peel off and put back on after each movement. Goal: 7 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.

Alternate arms after each DB Power Snatch rep. Goal: complete round of 16.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 Good Mornings 45/35#
• 10 Snatch Balance 45/35#

Weightlifting
Snatch
• 5 sets of 3 reps at 85% of 3RM

3-Position Snatch (thigh/knee/floor)
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch
• 2 at 70% of 1RM Snatch

Clean & Jerk
• 5 sets of 3 reps at 85% of 3RM

Clean Grip Pulls
• 5 reps at 90% of 1RM Clean
• 5 reps at 100% of 1RM Clean
• 5 reps at 110% of 1RM Clean

For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 115/75#

2 min Rest

5 min AMRAP:
• 10 Sumo Deadlift High Pull 115/75#
• 10 Burpees

2 min Rest

5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 95/65#

2 min Rest

5 min AMRAP:
• 10 Sumo Deadlift High Pull 95/65#
• 10 Burpees

Goal: 200.

Cool-down
• 300 m Row (easy)

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose