Warm Up: 5 Mins
10 / Side Front and Lateral Kicks
20 Banded Y’s
10 Burpees
20 Banded T’s
10 MB Cleans
20 Alt. Lunges

Strength: 15 Mins
Strict Press
8-8-6-4
Build to ~ 85%

Mobility: 6 Mins
Athlete Choice

Home WOD: 15 Min Cap
For Time:
60 Alt. Lunges
50 Box Jumps OR 40 Broad Jumps
40 Goblet Squats
30 Hand Release Push Ups
10/Side Single Arm DB Squat Cleans
5 / Side Single Arm DB Devils Press

Metcon: 15 Min Cap
For Time:
60 Lunges
50 Box Jumps (24/20)
40 Wallballs (20/14)
30 Hand Release Push Ups
20 MB Cleans (20/14)
10 Burpee Pull Ups

Elite Competition Class

Pegboard Conditioning
2 Rounds of AMRAP 5:
100′ Sandbag Belly Carry (150/100)
100′ Handstand Walk
100 Double-Unders
Max Pegboards in Time Remaining

Rest 3:00 between rounds.

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

Set 1 – 80% of 1RM Jerk
Set 2 – 85% of 1RM Jerk
Sets 3+4 – 90% of 1RM Jerk

Clean and Jerk Stamina
On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

Week #3 of 3
[Recommended Starting/Outlook Weights]:
Week 3: 57-62% of 1RM Clean and Jerk

Back Squat
10RM

Conditioning
“Dumbo”
5 Rounds:
16/12 Calorie Assault Bike
12 Double Dumbbell Thrusters
8 Double Dumbbell Burpee Box Step-Overs

Dumbbells – 50’s/35’s
Box – 24″/20″

STRATEGY

• The biggest sticking point in the workout today will be the dumbbell movements
• The reps are fairly manageable, but the odd nature of the dumbbells and movements themselves are challenging
• An efficient approach will likely be breaking up the thrusters in a way that allows for unbroken step-overs
• Here are a few options to consider:
• 10 Thrusters > Rest > 5 Step-Overs
• 7 Thrusters > Rest > 3 Thrusters Directly Into 5 Step-Overs
• 5 Thrusters > Rest > 5 Thrusters > Rest > 5 Step-Overs
• The most important rounds of the day are rounds 2-3-4
• We’re fresh for the first round and can finish strong in the last round knowing there is rest coming
• Find the approach to your dumbbell movements that allows you to thrive through the middle 3 rounds of the workout
• Your speed on the bike is secondary to being smooth on the dumbbells, as you’re always moving forward on the bike
• Adjust your speed on the bike to help maximize your ability on the dumbbell stations

Brother Bro’s Barbell Club

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

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 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):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Sets 5-6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 90-95%

C.
In 16 minutes, build to a 1-RM Front Squat

D.
Two sets of:
Bench Press x 15 reps
L-Sit x 15-25 seconds
Rest as needed

Build in weight as you go for the Bench Press.

E.
Two sets of:
Pushups x max reps in 45 seconds
Bicep Curls x max reps in 45 seconds with empty barbell
Rest 90 seconds

Performance Power Training

Pre-Flight: Sprints today, so afterburner is first!

Jet Fuel/Afterburner:
-Mash
Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI
Sprint Starts https://youtu.be/qtWDc8R6pnE
-Afterburner
10x
20m SPRINTS!
**rest as needed to maintain all out speed

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7×2 @60%
Speedy Squat
10×3 @50%

GainCity:
Reverse Hypers
3×20
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg
High Box Jumps
3×10