MONDAY LIFT

General Prep

2:00 Row/Ski

-

2 Sets:

5 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

3 Tempo Front Squats (2 Count Down + 2 sec Pause)

6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises

Specific Barbell Prep / Loading to Working Weights

5 Front Squats @ 50%

3 Front Squats @ 60%

3 Front Squats @ 65%

3 Front Squats @ 70%

Strength

Front Squat

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 80%+

Set 4: 2 Reps @ 85%

Level 1.

18/14 Calorie Row

12 Toes to Bar

5 Power Clean

Barbell: 60/40kg

Conditioning

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 80/55kg

Score = Rounds + Reps

*Class Management Note: The expectation is a lot of gyms will need to start athletes on 2 different stations to allow for this to run clean and efficiently today. Alternatively can use any machine equivilent and have the machine be choice today. Ideally Row or Ski (Ski Equivalent to 18/14 Calorie)

Goal: 4-6 Rounds

Score: Rounds & Reps

Stimulus: Barbell Conditioning and Midline

RPE: 8/10

Primary Objective: Toes to Bar in 2-3 Sets

Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds