Session 1
Warm up - crossover symmetry, squat hold (1-2 min), couch stretch, 2 rounds of: 300m Row + 10 kip swings + 10 shoulder rolls + 10 hang muscle cleans (barbell) + 5 HSPU
AMRAP 20
15 Toes to Bar
10 HSPU (2-3.5” Deficit)
5 Hang Power Cleans 185/135#
*Rest 1 minute after each 2 rounds completed.
Session 2
Warm up - 1-2 minute easy ski erg, Couch stretch (1-2 min), pigeon stretch, 2 rounds of: 10 step back lunges (5 each leg) + 10 shoulder rolls + 20 sec HS Hold + 5-10 sec hold in OH split position (barbell)
Jerk Dip + Split Jerk
1,1,1,1,1
*Work up in weight each set, not a max just up to something heavy.
7 Rounds (1:1)
15/12 Calorie Ski Erg
3 Clean and Jerk @ 75%
*Should be moderately heavy singles here for the clean and jerks.
Clean Deadlifts (Stop @ mid thigh) - 2” deficit if you struggle off the floor
7 x 3 reps heavy
*You should work on using all legs off the floor, pushing with the legs until the bar gets to mid thigh. Your torso angle from the floor shouldn’t change your goal should be to keep the shoulders in front of the bar the whole pull. Do each rep from a dead stop.