Mobilize, then….
Warm-Up Flow
Three rounds for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings*
10 Box Jumps
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
Every 2 minutes, for 8 minutes, complete:
Strict Press
4 reps @ 70% of 1-RM
3 reps @ 80% of 1-RM
2 reps @ 85% of 1-RM
1 rep @ 90% of 1-RM
and then . . .
Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 3 reps @ 80% of 1-RM
Sets 4-5: 5 reps @ 70% of 1-RM
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Clean Lift-Off + Clean + Jerk
*Sets 1-2 @ 75% of 1-RM
*Sets 3-4 @ 80% of 1-RM
*Sets 5-6 @ 85% of 1-RM
7 Minute AMRAP
As many rounds and reps as possible in 7 minutes:
4 Bar Muscle-Ups
8 115/75lbs Power Snatches
12 115/75lbs Overhead Squats