Mobilize, then:
A.
Five sets of:
Front Squat x 3 reps @ 85%
Rest 2-3 minutes
B.
*SIMILAR TO LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps @ 2111
Build over the course of the five sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 50-55% of 1-RM Clean
Builiding in weight, and then immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 70-75% of 1-RM Clean
C.
Three sets of:
Inverted Barbell Row x 10-12 reps @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Elevated Hip Bridges x 10-12 reps @ 2011
(place feet on a bench and complete bridges with feet elevated)
Rest 30 seconds
D.
Three sets of:
45 seconds of GHD Sit-Ups
Rest 45 seconds
45 seconds of Dumbbell Gorilla Rows
Rest 45 seconds
Optional conditioning
For time:
50 Calorie Row
50 Single-Arm Dumbbell Push Presses (50/35 lbs)
50 Wall Ball Shots (20/14 to 10/9’ target)
50 Toes to Bar
50 Wall Ball Shots (20/14 to 10/9’ target)
50 Dumbbell Box Step-Overs (50/35 lbs)
50 Calorie Row