Workout

Warm-up
• 300 m Row

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:
• 6 Jumping Lunges
• 6 Air Squats

Week 10 of 10 of this cycle.
Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the first test for 1RM as written in the 7/13 squat program. The second test will be on Saturday.

Shoulder Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Bar Dips
• 7 reps at 35/25#
• 5 reps at 40/30#
• 3 reps at 45/35#
• 1 rep at 50/40#
• Max reps at BW

Core
Tabata Russian Plate Twists 25/15#

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
• Reverse Tabata Air Bike

2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
4 sets:
• 2 Front Squats + 4 Back Squats

Deload this week. Test next week. Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Deadlift
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Conditioning
16 rounds for time:
• 100 m Run
• 2 Strict Pull-ups
• 3 Power Clean & Jerks 135/95#

Goal: 20 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
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Push-ups

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row

Goal: 10 min.

Rest 5 min between workouts.

Conditioning (part 2)
30-20-10 reps for time:
• Mountain Climbers (R+L=1)
• Hang Squat Snatch *
• Box Jumps *

Round of 30: 75/55#, 20/16”
Round of 20: 95/65#, 24/20”
Round of 10: 115/75#, 30/24”

Goal: 15 min.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Weightlifting
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

Every 2 min for 8 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 55%, 60%, 65% of 1RM snatch.

Rest 1-2 min between sets.

Snatch
• 1 set of 4 reps at 65% of 1RM
• 1 set of 4 reps at 75% of 1RM
• 2 sets of 2 reps at 85% of 1RM
• 2 sets of 2 reps at 95% of 1RM

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Every 2 min for 8 min, perform one 3-position clean (power or squat). Recommended weight: 50%, 55%, 60%, 65% of 1RM clean.

Clean & Jerk
• 1 set of 4 reps at 65% of 1RM
• 1 set of 4 reps at 75% of 1RM
• 2 sets of 2 reps at 85% of 1RM
• 2 sets of 2 reps at 95% of 1RM

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

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
• 300 m Row

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 PVC Good Mornings
• 10 PVC Overhead Squats

Conditioning (part 1)
6 rounds for time:
• 5 Deadlifts 255/175#
• 10 Pull-ups
• 15 Dumbbell Thrusters 25/15#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
8 rounds for max reps:
• 20 sec Hang Power Cleans 115/75#
• 10 sec Rest
• 20 sec Burpees over bar lateral
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Goal: > 200 (25+/round)

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
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Week 9 of 10 of this cycle.
Strength
4 sets:
• 2 Front Squats + 4 Back Squats

Deload this week. Test next week. Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Shoulder Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Rest 1-2 min between sets.

Bar Dips
• 8 reps at 30/20#
• 6 reps at 35/25#
• 4 reps at 40/30#
• 2 reps at 45/35#
• Max reps at BW

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

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday

Bench Press + Weighted Pull-ups
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Superset: perform bench press reps then immediately perform pull-ups each set.

Deadlift
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Rest 1-2 min between sets.

Conditioning
For time:
• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 500 m Row
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row

Goal: < 20 min.

Cool-down
2 min:
• easy Air Bike

2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Warm-up
• 300 m Row

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

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

Conditioning (part 1)
2 rounds for time:
• 25 Dumbbell Power Cleans 50/35#
• 25 Box Jump Overs 24/20”

Goal: 8 min.

Rest 5 min between workouts.

Conditioning (part 2)
21-15-9 reps for time:
• Thrusters 95/65#
• Burpee Pull-ups

Goal: 9 min.

Core
4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups

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
3 rounds:
• 10 Walking Lunges
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Air Squats

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

Weightlifting
Snatch
• 4 sets of 2 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Power or squat snatch. Single reps though touch and go is optional if proper form is maintained.

Rest 1-2 min between sets.

4 sets:
• 2 Snatch Grip Pulls + 1 Snatch

Recommended weight: 90-90-95-95% of 1RM snatch

Clean & Jerk
• 4 sets of 2 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.

4 sets:
• 2 Paused Power Cleans + 1 Paused Clean

Pause 1-2 seconds at the knee. Recommended weight: 90-90-95-95% of 1RM clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Recommended weight: 80-85-90% of 1RM shoulder press

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 Reclining Butterfly Pose

Warm-up
• 20 cal Air Bike

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

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

Conditioning (part 1)
2-4-6-8-10-12-14-16-18-20 reps for time:
• Russian Kettlebell Swings 70/53#
• Burpees

Goal: 15 min.

Rest 4 min between workouts.

Conditioning (part 2)
5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Goblet Squats 70/53#
• Max Chest-to-bar Pull-ups
60 seconds Rest

Goal: 50.

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
• 300 m Row

• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 70/53#

Week 8 of 10 of this cycle.
Strength
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 100% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Shoulder Press
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 85% of 1RM

Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 25/20#
• 6 reps at 30/25#
• 4 reps at 35/30#
• Max reps at BW

Rest 1-2 min between sets.

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
• 150 m Row
• 200 m Run
• 150 m Row

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 of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday

12 min E2MOM:
• 3 Deadlifts
• 5 Bench Press

Setup 2 bars. Recommended weight: 50-60-70-70-80-80% of 1RMs.

Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Goal: 500.

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 Corpse Pose

Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Air Squats

Conditioning (part 1)
10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for time:
• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories

Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups. Goal: 16 min.

Core
For time:
• 100 AbMat Situps

Goal: 3 min.

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 Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges

Weightlifting
Snatch
• 2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM

Power or squat snatch. Single reps though touch and go is optional if proper form is maintained.

Rest 1-2 min between sets.

8 min EMOM:
• 1 Snatch

Recommended weight: 80-80-85-85-90-90-95-95% of 1RM snatch.

Clean & Jerk
•2 sets of 4 reps at 70% of 1RM
• 2 sets of 4 reps at 80% of 1RM

Power or squat clean. Any type of jerk. Single reps though touch and go is optional if proper form is maintained.

8 min EMOM:
• 1 Clean

Recommended weight: 80-80-85-85-90-90-95-95% of 1RM clean.

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

2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
For time:
• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest

Goal: 150.

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

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Week 7 of 10 of this cycle.
Strength
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Shoulder Press
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 20/15#
• 6 reps at 25/20#
• 4 reps at 30/25#
• Max reps at BW

Rest 1-2 min between sets.

Core
• Reverse Tabata Hollow Body Hold

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
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Jumping Jacks
• 10 Push-ups

Strength
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday

Bench Press + Weighted Pull-ups
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM

Deadlift
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM

Conditioning
20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 80 Double Unders

Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters (13 steps), turn around, and then 10 meters back for a total of 20 meters (26 steps). Goal: complete 6 rounds.

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

• Tabata Air Bike

3 rounds:
• 10 Dumbbell Romanian Deadlift 20/15#
• 10 Dumbbell Thrusters 20/15#

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels

Conditioning
For time, partition reps how you like:
• 2,000 m Row
• 200 Thrusters 45/35#

Goal: 20 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
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges

Weightlifting
Snatch
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM

Power or squat snatch. Single reps, though touch and go is optional if proper form is maintained.

Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

Every 2 min for 6 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 60%, 70% of 1RM snatch.

Snatch Balance
• 2 reps at 50% of 1RM
• 2 reps at 60% of 1RM
• 2 reps at 70% of 1RM

Clean & Jerk
• 2 sets of 4 reps at 65% of 1RM
• 2 sets of 4 reps at 75% of 1RM

Power or squat clean. Any type of jerk. Single reps, though touch and go is optional if proper form is maintained.

6 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Every 2 min for 6 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 50%, 60%, 70% of 1RM clean.

Push Jerk Behind the Neck in Split
• 2 reps at 50% of 1RM Jerk
• 2 reps at 60% of 1RM Jerk
• 2 reps at 70% of 1RM Jerk

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
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 5 Power Snatches 45/35#
• 5 Barbell Thrusters 45/35#

Conditioning (part 1)
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#

In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

Rest 5 min between workouts.

Conditioning (part 2)
6 rounds for time:
• 5 Hang Power Cleans 135/95#
• 5 Shoulder-to-Overhead 135/95#
• 5 Strict Pull-ups

 Goal: 6 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