WARM-UP
MOBILITY ROUND
10 Cat/Cows
10 Groiners
8 Samson Lunges
6 Bootstrappers
Into…
SPECIFIC WARM-UP
2 RDS
10 Barbell Good Mornings
10 Air Squats
10 BW Lunges
5/5 SA DB Hang Cleans
Into…
1 ROUND
8 Barbell RDLs
5 DB Hang Snatch (Right)
5 DB Front Squat (Right)
5 DB Hang Snatch (Left)
5 DB Front Squat (Right)
STRENGTH (ALL) — 5-4-3 | 5-4-3 Deadlift
Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(50/35)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (53/35)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(35/20)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (35/26)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 6×3
Pausing Split Jerk*
*Keep weight Moderate across all sets. Pause for :02 in the Dip before completing the movement.
(Score is Weight)
2. ON AN 7:00 RUNNING CLOCK…
Max Strict Chest to Bars*
*If needed use a light band. You should only be able to complete 3-5 reps at a time if using a band.
(Score is Reps)