Warm Up: 5 Mins
2 Rounds – :30 / movement
Air Squats
Strict Press
Lunges
Hang Power Cleans
Push Jerks – focus on receiving position

Strength: 15 Mins
Clean and Jerks
10 Min EMOM
Min: 1-3 = 2 Power Cleans + 1 Squat Clean + 1 Jerk (Push or Split)
Min: 4-7 = 1 Power Clean + 1 Squat Clean + 1 Jerk
Min 8-10 = 1 Squat Clean + 1 Jerk
Work up to 85-90%

Mobility: 8 Mins
2:00 / side quad smash
2:00 / side trap smash

Home WOD: 12 Min Cap
4 Rounds For Time:
8 / Side DB Hang Power Cleans
8 / Side Goblet Lunges
10 Broad Jumps (6’/4′)
*aim to maintain an “emom” pace or faster

Metcon: 12 Min Cap
4 Rounds For Time:
15 Hang Power Cleans (75/55)
16 Alt. Back Rack Lunges (75/55 – 8/side)
15 Box Jumps (24/20)
*pick a weight to maintain an “emom” pace or faster, or adjust rep scheme

Elite Competition Class

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 75% of 1RM Jerk
Set 2: 80% of 1RM Jerk
Sets 3-4: 85% of 1RM Jerk

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

Sets 1-2: 63% of 1RM Jerk
Sets 3-4: 68% of 1RM Jerk
Sets 5-7: 73-83% of 1RM Jerk

Back Squat “12-6-3”
12 Reps
6 Reps
3 Reps

12 Reps @ 94% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
3 Reps @ 109% of 10RM Back Squat

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

Chipper Conditioning
100/70 Calorie Assault Bike
75 GHD Sit-Ups
50 Power Cleans (225/155)
25 Ring Muscle-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
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
5 Clean & Jerks

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

A.
Every 2 minutes, for 8 minutes (4 sets):
Tall Clean x 2 reps
Tall Jerk x 2 reps

Build over the course of the 4 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80-85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

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

D.
Three sets of:
Bench Press x 6 reps
L-Sit x 15-25 seconds
Bicep Curls x 10 reps
Rest as needed

Build in weight as you go for the Bench Press.

Performance Power Training

Pre-Flight:

Squat/deadlift combo then some short power output bouts

Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7×3 @50%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @55%
*All reps fast up, 3 count slow back to the floor

GainCity:
– 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.

Afterburner:
Each for time:
50/35 Cal Row
*rest 3 mins
50 Ball Slams
*Dont pace it! Get it done Aggressively!