SixPack Fit - Phase 1: Build a Foundation

Squat Cleans
4x3 Squat Cleans - drop each rep

Power Clean to Push Press
30 reps 
60-65% of 1RM Clean and Jerk

Metcon
3 Rounds For Time

10 Front Squat 185#
50 double unders
20 Chest-2-Bar Pull-Ups

Accessory
4 Rounds
10 GHD
10 Back Extensions/
25 Ab Wheels

Pyramid Squats
Use the calculator to based on your 1RM
10-8-6-4-3-2-6

Overhead Press Progression
Snatch Grip Push Press - 5x5
Strict Press 5x5
Push Press 3x3

*complete each press type then move on to the next

Stamina
50 Hand Stand Push-Ups For Time

Conditioning:

For Time…

Five Rounds

5 Squat Cleans (185/125)
7 Toes to Bar
9 Push Ups

Then…
400M Run

Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Power Snatch
4x3 Power Snatch - TNG or Singles, you choose

Arm Pump Circuit
5 Set Giant Set
Barbell Curl x 8
Empty Barbell Curl x 20
DB Tricep Extensions x 8
Band or Rope Press Down x 20

Conditioning:

21-15-9

DB Box Step Ups (40/25)
DB Walking Lunge Steps (40/25)
DB Push Press (40/25)

Each rep is it’s own! Right step = 1, left step = 2…

Squat Cleans
4x3 Squat Cleans - drop each rep

Power Clean to Push Press
30 reps 
60-65% of 1RM Clean and Jerk

Metcon
3 Rounds For Time

10 Front Squat 185#
50 double unders
20 Chest-2-Bar Pull-Ups

Accessory
4 Rounds
10 GHD
10 Back Extensions/
25 Ab Wheels

Overhead Squats
Work-Up to a Heavy Double

Bench Press Pyramid
Use the calculator and perform bench press pyramid
10-8-6-4-3-2-6

Overhead/Military Press 3x12

Arm Pump Circuit
5 Set Giant Set
Barbell Curl x 8
Empty Barbell Curl x 20
DB Tricep Extensions x 8
Band or Rope Press Down x 20

Stamina
6 Rounds
200m Sprint
2x Barbell Complex:  PowerClean to Push Press / Back Squat to Push Press

Back Squats
3x3 Squats

Barbell Rows 5x5

Deadlift 
Work up to a heavy single

Conditioning

For Time…

10-8-6-4-2

Hang Power Cleans (135/95)
Toes to Bar
Calorie Row