Et tu, Brute?

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
Barbell Prep
4 of Each
Snatch HI Pulls
Muscle Snatch
Clean Pulls
Muscle Cleans
2 sets
1:00 cardio (your choice) (moderate)
3-5 power snatches (ascending weight)
3-5 power clean and jerks (ascending weight)
0:15 Handsstand hold into 10 shoulder taps in handstand hold

Metcon
5:00 Time Cap each Set
Sub 2:00 Optimal
Total Cap 15:00
Metcon (Time)
20 Power Snatches (135/95)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (135/95)

Strength
Clean Deadlift to Mid Thigh + Power Clean (Pause in receiving position) + Clean (3-3-3-3)
Clean grip deadlift to mid thigh (hips will not be open at the top) bring barbell back down and perform prescribed number of power cleans (pause at the prescribed time) then bring barbell back to ground and perform the prescribed number of squats cleans

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75% (OR 7-7.5/10 RPE) 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% (OR 7.5-8/10 RPE) 1 RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% (OR 8.5/10 RPE) 1 RM Clean

Finisher
Metcon
2 Sets:
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
-Rest 1:00 B/T Sets-

Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose

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