Warm Up: 5 Mins
2 Rounds
200 M Run
10 Hang Power Cleans
10 Mountain Climbers
Then
90 Sec /side Samson Stretch

Mobility:
Perform mobility between strength sets

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Home WOD: 15 Min 
For time:
10 Power Clean 135/95
50 Sit Ups
8 Power Clean 155
40 Sit Ups
6 Power Clean 175
30 Sit Ups
4 Power Clean 195
20 Sit Ups
2 Power Clean 205
10 Sit Ups

Metcon: 15 Min Cap
For time:
10 Power Clean 135/95
50 Sit Ups
8 Power Clean 155/105
40 Sit Ups
6 Power Clean 185/125
30 Sit Ups
4 Power Clean 205/140
20 Sit Ups
2 Power Clean 225/155
10 Sit Ups

Elite Competition Class

tba

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
3 Power Jerk, 3 Split Jerk

*Every new line means take a short break before moving to the next movements

A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Front Squat + Power Jerk + Clean + Jerk) x 1 rep @ 60-65% of 1-RM Clean & Jerk

B.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps @ 70%

*Today is a light day. Focus on moving as fast as possible on all sets!

C.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 5 reps @ 65-70%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Row x 8 reps Each Arm
Rest as needed

(Goal weight should be 70-80% of 1-RM Clean for RDL)

Performance Power Training

Wednesday,OCT 21st, 2020
Active Rest Day
10x
20 Situps
20 cal row no faster than 2min pace
-then…STRETCH!

-OR-

Humpday Pumpday
20 Rounds:
1 Deadlift @1.5 bodyweight
3 Pullups
20m Prowler Push @bodyweight
**Sub 5 calories Arms only assault bike AND :10 seconds banded sprints https://youtu.be/S1s4AsTS1VA