Clean it up.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

OH Barbell Shrug x 10*

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups

Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between working sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups

It Don't Mean A Thing (If It Ain't Got That Swing)

Mobility: 

Lax Ball Forearms
Wall Slides x 20
Banded Wrist Distraction x 10-12 per side *Click link for demo*

Warm-up: 3 Sets, not for time of:

DB Snatch (55/35) x 8 *each arm*
Nose-to-Wall Handstand hold x 60 seconds
Strict Toes 2 Bar x 10

Strength (Skill): 4 Sets of: Drop Snatch x 1 rep

(Only a drive under the barbell – no dip and drive)

Strength (Skill): 3 rounds NOT for time of:

(This is about improving your positioning, not getting stronger or going faster. 

Go slow, focus and get better.)

10 OHS (65/45)
10 Squat Therapy *Click link for demo*

MetCon: 21-15-9

Overhead Squat (95/65)
KB Swing (70/53)

THOSE BURPEES WERE FUN...Said no one ever.

Mobility: (Click link)

Are your shoulders tight?

Warm-up (MetCon):  

7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)

Strength: Push Press (5-3-1)

(Rest 2-3 minutes between sets)

-Find 5RM, 3RM, then 1RM

-progressively RAMP up 

(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)

MetCon: EMOM for 10 minutes

Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)

Cash out (Midline): 5 sets: not for time of,

20 Abmat Situps
20 GHD Hip Extensions