Warm Up: 7 Mins
400 M Run
20 Banded Pull Aparts
15 Barbell Thrusters
10 Kip Swings
:30 Hollow Hold

Strength: 15 Mins
Front Squats – 5 Min Warm Up
8 @ ~75%
8 @ ~78%
6 @ ~82%
4 @ ~85%

Home WOD: 15 Mins
4 Rounds of a 3:00 AMRAP
10 / Side Single Arm DB Thruster (50/35) – If using KBs perform 8 / Side
15 TTB OR 15 V-Up / Tuck Ups
With remaining time, M.E Burpees – record reps
1:00 Rest Between AMRAPs
*Modify TTB variations / reps to achieve roughly 1:00 of work on burpees

Metcon: 15 Mins
4 Rounds of a 3:00 AMRAP
10 / Side Single Arm DB Thruster (50/35)
15 TTB
With remaining time, M.E Burpees – record reps
1:00 Rest Between AMRAPs
*Modify TTB variations / reps to achieve roughly 1:00 of work on burpees

Elite Competition Class

Pegboard Conditioning
AMRAP 6:
4 Pegboard Ascents
100 Heavy Rope Double-Unders
Max Reps Pegboards

Snatch Technique Complex
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps @ 88% of 1RM Feront Squat
Set 2 – 4 Reps @ 83% of 1RM Front Squat
Set 3 – 6 Reps @ 79% of 1RM Front Squat
Set 4 – 8 Reps @ 76% of 1RM Front Squat
Set 5 – 10 Reps @ 70-75% of 1RM Front Squat
Rest 2:00 between sets.

Conditioning
“Granola Bar”
5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (155/105)
7 Lateral Burpees over Bar

STRATEGY

LATERAL BURPEES OVER BAR

• The lateral burpees over the bar separate the more challenging movements in the workout
• Move at a pace on the burpees that allows you to thrive through the bar movements
• This should be a pace that allows you to get your hands on the bar within 5-10 seconds of finishing your last burpee

Assault Bike Conditioning
On the Minute x 3:
15/12 Calorie Assault Bike

Directly into…

On the Minute x 3:
4 Sandbag Cleans (150/100)
50′ Sandbag Walk

Directly into…

On the Minute x 3:
15/12 Calorie Assault Bike

Brother Bro’s Barbell Club

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

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

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

A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-5= @ 80%
*Sets 6-8 = @ 80-85%

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 4 reps @ 90% of your 4-RM Weight

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds

E.
Three sets of:
Single-Arm Dumbbell or Kettlebell Row x 8 reps
Dips x 8 reps
Rest 45 seconds

Performance Power Training

TBA