It’s the 1st of the Month
Warm Up/Mobility
Warm-up
2:00 cardio (your choice)
Empty bar Barbell warm up
5 clean deadlifts
5 clean shrugs
5 clean high pulls
5 muscle cleans
5 front squats
5 hang power cleans
5 power cleans
5 shoulder press
5 push press
5 push jerk
5 squat clean into push jerk
Empty bar Barbell warm up
5 clean deadlifts
5 clean shrugs
5 clean high pulls
5 muscle cleans
5 front squats
5 hang power cleans
5 power cleans
5 shoulder press
5 push press
5 push jerk
5 squat clean into push jerk
2 Sets (build)
3 Power Cleans (185/115)
2 Front Squats
1 Shoulder to Overheads
1 Squat Clean and Jerks
Strength
Metcon (Weight)
Every 1:30 building
5x(1+ 1+1+1) Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk
Build to 85% of 1 RM Clean and Jerk
5x(1+ 1+1+1) Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk
Build to 85% of 1 RM Clean and Jerk
Metcon
5 Min Time Cap Each Set
Rest 1:1 b/t sets
Rest 1:1 b/t sets
Metcon (3 Rounds for reps)
3 sets
12 Power Cleans (185/115)
9 Front Squats (185/115)
6 Shoulder to Overheads (185/115)
3 Squat Clean and Jerks (185/115)
Rest 1:1 b/t sets
12 Power Cleans (185/115)
9 Front Squats (185/115)
6 Shoulder to Overheads (185/115)
3 Squat Clean and Jerks (185/115)
Rest 1:1 b/t sets
Finisher
Metcon
3 rounds:
20 Hip Bridges (Weighted if you can!)
10-15 Bulgarian Split Squats (R/L)
10 Birddogs (R/L)
20 Hip Bridges (Weighted if you can!)
10-15 Bulgarian Split Squats (R/L)
10 Birddogs (R/L)
Strength
Deadlift (5×5*)
*perform 5/5 KB Single Leg RDLS
-Weight Moderate Heavy
-Weight Moderate Heavy
Optional Finisher
Metcon (Time)
For time:
50 GHD sit up
150’ Double Front Rack Kettlebell Lunge (2×70/53)
50 GHD sit up
300’ Handstand Walk
50 GHD sit up
50 GHD sit up
150’ Double Front Rack Kettlebell Lunge (2×70/53)
50 GHD sit up
300’ Handstand Walk
50 GHD sit up
Post Workout Mobility
1:30 Pigeon Stretch (R/L)
1:00 Seal Stretch
2:00 Child’s Pose
1:00 Seal Stretch
2:00 Child’s Pose
Overhead Rib Mobilization