WARM-UP
1 ROUND
5 Jefferson Curls (option to use barbell or DB)
5/5 Sciatic Nerve Flosses
10 Arm Haulers
5/5 Moose Antlers
Into..
AMRAP x 5 MINUTES
5 Vertical Jumps
5/5 Staggered Stance Deadlifts w/Empty Barbell
10 Alt. DB Deadlifts
5 Burpee Broad Jumps
STRENGTH (ALL) — 6-4-2 | 6-4-2 Deadlift
Deadlift for load:
#1: 6 reps
#2: 4 reps
#3: 2 reps
#4: 6 reps
#5: 4 reps
#6: 2 reps
WORKOUT (PERFORMANCE)
FOR TIME
20 Box Jumps (24/20)
30 Hang Alt. DB Snatch (50/35)
40 Deadlifts (205/145)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
20 Box Jumps (20)
30 Hang Alt. DB Snatch (35/20)
40 Deadlifts (155/105)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 5×5
Split Jerk Balance
(Score is Weight)
*Keep weight Light-Moderate across all sets. Start in semi-split position. Dip and drive the front foot forward, landing in normal split catch. Recover front foot only before next rep.
2. EMOM x 15 MINUTES
MIN 1 – 10-12 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod-Hard Effort Row
MIN 3 – Rest