Monday, August 26th 2024

WARM UP –

2 Sets

:45 Spanish Squat

:30 Slow motion squats (no pauses anywhere)

MOVEMENT/MOBILITY – hip circle

2x

5/5 Half Circles

10/10 Lateral Steps

15 Glute Bridges

then,

:30 spiderman stretch w/ T-spine rotations / side

6 kang squats

*grab barbell

6 good mornings

4 front rack to back rack thrusters

4 front squats

4 Clean Pulls

4 Hang Muscle Cleans

4 Tall Cleans (fade to full squat)

PRIMER 2-3 complexes building to starting weight

STRENGTH

Every :90 x 6 Sets

1 Clean Pull

1 Hang Squat Clean (above knee)

drop/reset

1 Power Clean @ 65% and build across sets

Rest 2:00 (throw bar in rack)

E2M x 3

4 Front Squats (:03 Descent)

right into

E2M x 3

2 Front Squats (no tempo)

STRENGTH ENDURANCE

AMRAP x 5 Minutes

45 Deadlifts (225/155) (Rx+315/225)

Max Wallballs in Remaining time (20/14)

*score is total reps, DL and WBs

Notes –

this is supposed to be a test of strength. The Deadlifts should be pretty heavy and cause many breaks. That being said it is high volume so be smart. I would not advise using over 70% of your max.