Mobilize, then:
Crossover Symmetry activation
Warm-Up Flow
For breathing efficiency and movement quality:
30 Russian Kettlebell Swings*
50 Overhead Squats (20/15 kg)
1000 Meter Row
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.
*Weight is up to the athlete
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 @ 80% of 1-RM
1 rep @ 85% 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 2 minutes, for 12 minutes, complete (6 sets):
Clean from Mid-Patella
(Please use blocks if possible)
*Sets 1-2 reps @ 70%
*Sets 3-4 reps @ 75%
*Sets 5-6 rep @ 80%
Upper Body Endurance Conditioning
Three rounds for time of:
20/15 Calorie Assault Bike
15 Strict Handstand Push-Ups
3 Rope Climbs