6 @ 67.5%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
2 @ 87.5%)
3 Sets
Bulgarian Split Squats (w/ or w/o weight)
RX – 30 Reps each set
Pico – 20 Reps each set
12-20 Reps empty bar or banded Good Mornings
2 Rounds For Time
RX
400m KB Farmer carry 53s/35s
20 Snatch 95/75
50 Double Unders Each
20 Thrusters 95/75
50/40 Calorie Bike Partner Hold 45/25 plate overhead
RX+135/85
Pico 35s/25s 50 singles each 40/30 cal bike 25/15 plate hold
Complex of
Hang power clean
power clean
Hang power clean)
3 Rounds
For Time
15 min time cap
Using your last weight from your clean complex
Spicy RX+
21/18 Calorie Row
15 handstand push ups or 25′ handstand walks
9 Deadlifts
Mild RX
21/18 Calorie Row
10 HSPU or 25′ HSW
9 Deadlifts
Pico
21/18 Calorie Row
15 DB Z press
9 Deadlifts
3 Rounds
For Time
15 min time cap
Using your last weight from your clean complex
12 Cal Row
12 KB Deadbugs
12 Deadlifts
Machine for 2 Min
Squat/Hammy – 4
Samson with Twist – 4
Thread the Needle – 8
Down/Up Dog – 4
Tin Man RDL’s/Heel Drives
Groin Stretch – 4
Crossovers – 10
Calf Raises – 10
Barbell Warm-Up:
Good Mornings – 5
Bent Over Rows – 5
RDL’s – 5
Deadlifts – 5
1: Max Reps @65
2: Rest
3: Max Reps @75
4: Rest
5: Max Reps @65
6: Rest
7: Max Reps @75
8: Rest
9: Max Reps @65
10: Rest
KB Deadbugs – 10
Alligator Rolls – 6
KB Marches – 20
Give and Takes – 10
7 Reps @65%
6 Reps @70%
5 Reps @75%
4 Reps @80%
3 Reps @85%)
After Back Squats
2 Sets of Bulgarian Split squats
30 Reps with or without weight
After split squats
3 Sets seated banded hamstring curls 30 reps
10 Empty barbell RDLs
