MONDAY

MOBILITY/SPECIFIC PREP 

M. Couch Stretch (90 secs per side) 

SP. KB Squat Complex  

FITNESS/FOUNDATIONS

Back Squat  

5-5-5-5-5

STRENGTH 

PERFORMANCE

Front Squat  

5-5-5-5-5

With a 10 min running clock, complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00) 

CONDITIONING 

AMRAP 15 (As many rounds as possible in 15 mins) 

FITNESS 

6 Thrusters 

9 Burpees 

6 Power Cleans 

9 Kipping Knees 2 Chest 

PERFORMANCE   

6 Thrusters 

9 Burpee Bar Hops

6 Power Snatches  

9 Toes to Bar

Barbell: 42.5/30 

FOUNDATIONS  

8 DB Thrusters 

10 DB Snatch 

8 Burpees 

10 Lying T2B 


MIDLINE 

Weighted Planks 

Side Planks