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

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