Workout

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder 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

Week 6 of 10 of this cycle.
Strength
6 sets:
• 3 Front Squats + 6 Back Squats

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

Shoulder Press
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM

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

Rest 1-2 min between sets.

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

APRIL FOOLS’ DAY!

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers
• 10 Air Squats

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

10-8-6 reps:
• 10 Incline DB Bench Press
• 10 Bent-over DB Rows
Weight: light to moderate

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

Weight: 94% of weight used on Monday

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

Weighted Pull-ups
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
• Max reps at BW

Conditioning
5 rounds for time:
• 10 Burpees
• 20 AbMat Sit-ups
• 60 Double Unders

Goal: 14 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:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

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

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

Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories

In the first minute, perform 10 wall ball shots and rest in the remaining time. Then, in the next minute, row as many calories as possible. Continue this until time is up. Score is total number of calories rowed. Goal: 250/225 calories.

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

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

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

Recommended weights: 75%/80%/85%/90%/95% of 1RM.

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

5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk

Recommended weights: 75%/80%/85%/90%/95% of 1RM.

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
• 20 cal Air Bike

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

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

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
27-21-15-9 reps for time:
• Pull-ups
• Hang Power Clean & Jerk 75/55#

Any type of shoulder-to-overhead movement for the jerk. Goal: 9 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”

Goal: 5 rounds.

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

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 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#

Week 5 of 10 of this cycle.
Strength
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 85% 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

Bar Dips
• 8 reps at BW (bodyweight)
• 6 reps at 30/25#
• 4 reps at 35/30#
• 2 reps at 40/35#
• Max reps at BW

Rest 1-2 min between sets.

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
• 200 m Run
• 200 m Run Backwards

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM

Deadlift
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM

Weighted Pull-ups
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• Max reps at BW

Rest 1-2 min between sets.

Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#

Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#

Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete both without rest in between. 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
• 300 m Row

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning (part 1)
8 rounds for time:
• 200 m Run
• 12 Wall Balls 20/14#
• 6 Burpees

Goal: 18 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”

Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.

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
• 100 Single Unders

3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#

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

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.

5-4-3-2-1 reps:
• Hang Power Snatches

Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

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.

5-4-3-2-1 reps:
• Hang Power Cleans

Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

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 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Conditioning (part 1)
5 rounds for time:
• 400 m Row
• 10 Overhead Squats 95/65#

Goal: 12 min.

Rest 2 min between workouts.

Conditioning (part 2)
30-20-10 for time:
• Dumbbell Hang Power Clean & Jerk 50/35#
• Chest-to-bar Pull-ups

The DB hang power C&Js are performed with one dumbbell. Alternate arms after each rep. A total of 30 reps will be completed the first round, which means 15 reps per arm. Goal: 10 min.

Rest 4 min between workouts.

Conditioning (part 3)
For time:
• 1,000 m Row

Goal: under 4 min.

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
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

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

Weight: 80% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Shoulder Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% 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
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
• 150 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

• 150 m Row

Strength
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday

Bench Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM

Deadlift
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM

Weighted Pull-ups
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• Max reps at BW (bodyweight)

Conditioning
For time, partition reps how you like:
• 100 Push-ups
• 100 Weighted Box Step Ups 50/30# 20”

Use two 25 lb. (men) / 15 lb. (women) dumbbells or similar object(s) with a total of 50 lb. (man) / 30 lb. (women) extra weight for the step-ups. Goal: 10 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

HAPPY ST. PATRICK’S DAY

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
10-8-6-4-2 reps for time:
• Bar Muscle Ups
• Deadlifts 225/155#
• Bar-Facing Burpees

 Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips. Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 10 Med-Ball Cleans 20/14#
• 10 Toes-to-Bar

Goal: 10 rounds.

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
• 400 m Run

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

3 rounds:
• 10 Side to Side Jumps
• 10 Jumping Air Squats

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.

3-part Pause Snatches (off the ground, knee, mid-thigh)
• 1 complex at 45% 1RM Snatch
• 1 complex at 50% 1RM Snatch
• 1 complex at 55% 1RM Snatch
• 1 complex at 60% 1RM Snatch

Part 1 – pull bar just off the ground, pause 2 seconds, then complete the snatch. Back down to the ground.
Part 2 – pull bar just off the ground, pause 2 seconds, continue to the knee, pause 2 seconds, then complete the snatch. Back down to the ground.
Part 3 – pull bar just off the ground, pause 2 seconds, continue to the knee, pause 2 seconds, continue to mid-thigh, pause 2 seconds, then complete the snatch. Squat snatch.

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.

3-part Pause Cleans (off the ground, knee, mid-thigh)
• 1 complex at 45% 1RM Clean
• 1 complex at 50% 1RM Clean
• 1 complex at 55% 1RM Clean
• 1 complex at 60% 1RM Clean

Perform just like the 3-part pause snatches. Squat clean.

Rhythm Dip Jerks (3 dips, 1 split jerk)
• 5 reps at 60% of 1RM C&J
• 3 reps at 70% of 1RM C&J
• 1 rep at 80% of 1RM C&J

Standing in the front rack position, dip 3 times, then split jerk keeping same rhythm and proper body position.

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
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

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

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups

Conditioning (part 1)
21-15-9 reps for time:
• Wall Balls 20/14#
• Kettlebell Swings 53/35#

Start each round with:
• 400 m Run

Goal: 11 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
2 rounds for time:
• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete. 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
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions

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

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

Week 3 of 10 of this cycle.
Strength
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 75% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. 

Rest 1-2 min between all sets.

Shoulder Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% 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

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
• 400 m Run

2 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

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of weight used on Monday

Bench Press
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM

Deadlift
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM

Weighted Pull-ups
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM

Conditioning
8 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Goal: 600.

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning (part 1)
3 rounds for time:
• 4 Power Snatches 135/95#
• 20 Pull-ups
• 400 m Run

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:
• Hang Power Cleans 95/65#
• Box Jumps 24/20”

Goal: 12 min.

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
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
Snatch
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% 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.

1 Power Snatch + 3 Overhead Squats
• 1 complex at 65% of 1RM Snatch
• 1 complex at 70% of 1RM Snatch
• 1 complex at 75% of 1RM Snatch

Snatch Grip Pulls
• 3 reps at 85% of 1RM Snatch
• 3 reps at 95% of 1RM Snatch
• 3 reps at 105% of 1RM Snatch

Clean & Jerk
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM

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

2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster

Squat cleans.

Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

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
• 300 m Row

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

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

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

Conditioning (part 1)
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower

Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower. Goal: 120.

Rest 5 min between workouts.

Conditioning (part 2)
6 rounds for time:
• 8 Thrusters 95/65#
• 8 Toes-to-Bar

Goal: 6 min.

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

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog