Warm Up: 5 Mins
2 Rounds:
:30 Air Squats
:30 Mountain Climbers
:30 Burpees
:30 Sit Ups

Mobility: 5 Mins
ROM or LAX Roll Hips / Legs

Strength: 12 Mins
Back Squats – Build to a Heavy
Suggested Rep Scheme – 10-5-2-1-1-1
*Not looking to PR. No misses!
*Record # to use for %s

Home WOD: 19 Mins
4 Rounds on the 5:00
4:00 AMRAP:
400 M Run
Rounds 1&3: Back Squats (135/95) – From the ground -OR- Goblet DB/KB Squats
Rounds 2&4: Sit Ups
Rest 1:00 (4:00-5:00)

Metcon: 19 Mins
4 Rounds on the 5:00
4:00 AMRAP:
400 M Run
Rounds 1&3: Back Squats (135/95) – From the ground
Rounds 2&4: Sit Ups
Rest 1:00 (4:00-5:00)

Elite Competition Class

Gymnastic Skill
4 Rounds, Not For Time:
1 L-Sit Legless Rope Climb
1 Legless Rope Climb
20 Alternating Pistols
400 Meter Ski Erg

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Conditioning
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s

DOUBLE DUMBBELL POWER CLEAN AND JERKS

• Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement
• After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead
• Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats

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

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

A.
Every 90 seconds, for 4:30 (3 sets):
Hang Muscle Clean x 3 reps

Keep this light & use it as a warm-up

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 85%
*Sets 4-6 = 1 rep @ 85-90%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 8 reps @ 65%
*Set 2 = 6 reps @ 75%
*Set 3 = 4 reps @ 85%
*Set 4 = 2 reps @ 90-95%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.
Three sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

TBA