A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Front squat + back squat

5 + 6-10 @ 78-84%1RM FS (2 RIR)
4 + 6-10 @ 80-86%1RM FS (2 RIR)
3 + 6-10 @ 82-88%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

Clean + Jerk + Front squat + Jerk

Build to a daily max 1+1+1+1 on the complex

10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block betwe

Complete 5 rounds
5 Lat Eccentrics, pick load
5 L/5 R Side Plank Clam Shells
5 L/5 R Single Leg Glute Bridges
15 Prone Swimmers

6 minute AMRAP, For Quality:

200m Run
20 Banded Good Mornings
20 Cossack Squats
15 Prone Snow Angels
5 Snatch Grip Barbell RDL’s + 5 Barbell Hang Power Snatches + 5 Barbell Overhead Squats 20/15kg

Once you complete the 6 minute AMRAP, please spend the next 6 minutes getting prepared for the workout to follow.

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Every 2 mins for 32 mins, alternating between:
5 Squat Snatches, pick load
15 Dumbbell Bench Press + Dumbbell Farmer Carry 60m
row, 400 m
Rest 2 mins

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Squat Snatches- starting at 65% 1RM
32.5/22.5 kg

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

Push press

Build to heavy 5 (H5) @ RPE 8 (80-85%)
+
2 x 8-10 @ 85-90%H5