Mobilize, then:
Crossover Symmetry activation, then:
Warm-Up Flow
Two sets of:
40/30 Calorie Assault Bike
Thrusters x 25 reps (empty barbell)
Toes-to-Bar x 10 reps
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press Progressions
Every 2 minutes, for 8 minutes, complete:
Strict Press
4 reps @ 60% of 1-RM
3 reps @ 70% of 1-RM
2 reps @ 75% of 1-RM
1 rep @ 80% of 1-RM
and then . . .
Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 75% of 1-RM
Sets 4-5: 5 reps @ 65% of 1-RM
Clean & Jerk Progressions
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean + Jerk @ 50%
*Hold the receiving position of the jerk for 4 seconds
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
Mid-Thigh Clean x 2 + Jerk
(Please use blocks for the mid-thigh position)
*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
*Sets 7-8 reps @ 80%
Just One Round
For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Dumbell snatch (alt) (50/35 lbs)
Time cap: 10 minutes
Upper Body Strength Finisher
Three sets of:
Dumbbell Tate Press x 8-10 reps
Rest as needed
Dumbbell Skull Crushers x 8-10 reps
Rest as needed
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as needed