Perform the workouts below for the next 4 weeks, then move on to the next phase.
SnatchEMOM for 8 Min2 Power Snatch
Clean and Jerk30 reps for time60% of 1RM Clean
Stamina SquatsEMOM 12Odd Minutes: 6 Back SquatsEven Minutes: 3 Front Squats* Use 60-65% of 1RM Back Squat
Conditioning6 Rounds For Time25 Air Squats10 Burpees
Squat Pyramiduse the calculator10-8-6-4-3-2-6
Push Press5x5 Climbing
Conditioning
8 Rounds for Time…2 Strict Handstand Push Ups8 Box Jump Overs (24/20)100M Sprint
Back Squat3 x 5 @ 70%, 1 x 5 @ 75%, 1 x Max Reps @ 80%
6 Set SupersetBarbell Curl - 12 repsBarbell Tricep Extensions - 12 reps
Conditioning:
21-15-9
Wallballs (20/14)Pull UpsKB Swings (53/35)
Bench Press5x5
DeadliftWork up to a heavy single
For Time…10-8-6-4-2
Bar Muscle UpDB Thruster (50/30)100M Run
Overhead Squats3x3 - heavy
Barbell Rows5x5
5 Set SupersetDB Shoulder Press - 12 repsFront Raise - 12 repsLateral Raise - 12 reps
EMOM for 12 Min
Min 1: 15 Wallballs (20/14)Min 2: 12/10 Calorie RowMin 3: 10 Russian KB Swings
Barbell Lunges5x10
Snatch4x3
Power Clean EMOM 122 Power Cleans75% 1RM Clean
Conditioning - "Cement Mixer"7 Rounds on the 3:0012 TTB400m Sprint
REST DAY
