MONDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch

SP. Dynamic Lower Body

STRENGTH

PERFORMANCE and FITNESS

Back Squat

Calculate 95 % of your 1RM Back Squat and use that to calculate below weights

5 reps @ 75%

3 reps @ 85%

1+reps @ 95%

Perform 3 ramp up sets of 5 reps before hitting your 3 working sets

CONDITONING

(AMRAP 3’s, resting 3:00 between)

PERFORMANCE and FITNESS

AMRAP 3

15/12 Cal Tempest Bike

15/12 Bar Facing Burpees

Max Hang Power Cleans 40/30

AMRAP 3

15/12 Cal Tempest Bike

12/9 Bar Facing Burpees

Max Hang Power Cleans 50/35

AMRAP 3

300/200m Row

20 DB Snatch 22.5/15

Max Overhead Squats 40/30

AMRAP 3

300/200m Row,

18 DB Snatch 22.5/15

Max Overhead Squats 50/35