Warm Up: 7 Mins
2 Rounds:
10 Kip Swings
30 Jump Ropes
10 Ring Rows
:30 Hollow Hold
10 RDLs
Then 1:00 / Side Samson Stretch

Strength: 12 Mins
Strict Pull Ups – 4×6
Hardest Variation Possible

Mobility: 8 Mins
2:00 / Side Hamstring Smash
4:00 Athlete Choice

Home WOD: 12 Mins
12 Min AMRAP:
30 DU / 60 Singles OR Toe Taps
10 V-Ups
12 DB Deadlifts

Metcon: 12 Mins
12 Min AMRAP:
30 DU / 60 Singles
10 TTB
8 Deadlifts 155/105

Elite Competition Class

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50′ Yoke Carry (380/285)
2 Power Cleans
2 Front Squats
2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk

Conditioning
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 115/85

STRATEGY

• There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
• For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
• Setting yourself up for a strong set of 20 is the name of the game
• The middle round tends to be the most difficult, as there are still 60 total reps to complete here
• Knowing the workout is almost over, the set of 10 is where you want to be aggressive

Capacity Builder
On the 4:00 x 4 Rounds:
6 Devil Presses (80’s/55’s)
24/18 Calorie Row

Stamina Conditioning
For Time:
75 Wallballs (30/20)
75 Wallballs (20/14)

Bike Active Recovery
5:00 Moderate Pace, 2:30 Light
4:00 Moderate Pace, 2:00 Light
3:00 Modertate Pace, 1:30 Light
2:00 Moderate Pace, 1:00 Light
1:00 Moderate Pace

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks

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

A.
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep

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

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

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

C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps @ 90-95% of 5-RM Push Press weight

*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.”

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 7 reps @ 80-85% of 7-RM Deadlift weight

*If you don’t know your 7-RM, establish that today instead of doing these sets.

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
DB Shoulder Front Raises x 20 reps
Rest as needed

Performance Power Training

Active Rest Day
20 mins of work:
20 Burpees
20 Evil Wheels
-Not for time. Don’t do max rounds. Just move for 20 minutes
-then…STRETCH!
-OR-
Humpday Pumpday
10 Rounds
1 Jerk (racks allowed)
10 KB Suitcase Walking Lunges
5 Pullups (strict)
10 KB Suitcase Walking Lunges
**Bodyweight for Jerk
**KB’s AHAP