Warm Up/Mobility
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Metcon (Weight)
5 set of 1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 2 Jerks
Go Straight into Jerks from Clean (Can be Split or Push Jerk)
* Work up in weight, go by feel *
Shoulder Press (5×5)
* No set weight or percentage! Go off feel!
* Superset 10 Single Arm Dumbbell Push Press (L/R) after each set.
Deficit Deadlift (5-3-1)
2-3in Deficit
Once the 5-3-1 is complete roll right into the 5×5 sets
x5 @72% of 1 RM
x3 @ 82%
x1 @ 92%
Deadlift (5×5 % 72%)
* Superset 7 Single Leg Kettle Deadlift (L/R) after each set.
1:00 Jog (easy to moderate)
5 Single Arm Russian Kettle bell Swings (moderate) (each side)
10 scap retractions
6 kip to swing,
2 strict pull ups
5 bird dogs (each side)
5 dead bugs (each side)

100m Run
4 Kettlebell Swings (53/35)
2 Pull Ups (OR 2 Bar Muscle Ups)

12:00 TC
9:00-10:00 optimal Time
Metcon (Time)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Rx+ Option
3 Rounds
600m Run (to Bench)
21 Kettlebell Swings (70/53)
12 Bar Muscle Ups

3 Sets:
5 Turkish get ups (each side)
10 Calf raises (each side)
15 Supermans

Post Workout Mobility
2:00 Couch Stretch

Metcon (Weight)
Barbell Strict Press
5 sets: 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets

Seated Dumbbell Arnold Press
4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout

Standing Lateral Raise
4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.

Bent Over Lateral Raise
4 sets: 12-15 reps (light to moderate loading: keep same weight or increase across sets)
*Focus: Push the hips back and load the hamstrings for the starting position. Lift to the side keeping the elbows above the level of the hands

GHD Hip Raise
5 sets: 20 reps (no weight OR holding a light plate or dumbbell
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Elevated Step-Back Lunges
4 sets: 10 reps per side (Body weight to moderate loading) perform all reps on one side and
then then other side
*Focus: Stand on a small elevated surface (plate or jerk block lid). Step back until rear knee touches floor and step up, focusing on contracting the glute of the working leg.

Metcon (Time)
4 Rounds
26/20 Cal Echo Bike
60 Heavy Double Under
-Rest 1:1-
4 Rounds
26/20 Cal Echo Bike
20 Bench Press (155/105)
-Rest 1:1-
4 rounds
26/20 Cal Echo Bike
60 Heavy Double Under
Metcon (Time)
Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-