Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
-DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
-Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
*all strength sets should increase load with each set

Endurance PM
Dynamic Warm Up
Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
Core work: 3 Rounds
30-50 Sit ups
2 Min Plank Hold

50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

1. Conditioning
   "Wise Men"
   AMRAP 3:
   Macho Man (155/105#)
   Rest 3:00
   AMRAP 3:
   Macho Man (185/135#)
   Rest 3:00
   AMRAP 3:
   Macho Man (205/145#)
   *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2. Gymnastics Conditioning
   Choose one of the following:
   A. 3 sets of 18 unbroken Strict HSPU
   B. 4 sets of 15 unbroken Strict HSPU
   C. 5 sets of 12 unbroken Strict HSPU
   D. 6 sets of 9 unbroken Strict HSPU
   Rest as needed between sets

3. Conditioning
   9 Rounds:
   1:40 on, :20 off
   Rest 2:00 after Round 5
   Record meters for each round.
   *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

1. Clean & Jerk
   60%/3+1
   65%/3+1
   70%/3+1
   75%/3+1
   (80%/3+1)2

2. Clean Pull
   (95%/3)4

3. Front Squat
   70%/5
   (75%/5)3

4. Conditioning
   "Full Circle"
   1500m Row
   100 DU
   50 Calorie Bike
   100 DU
   1500m Row

5. Stamina Conditioning
   EMOMx10:
   7 TTB + 7 OHS (95/65#)

21/15/9 135lb cleans and ring dips. 7:10

Power snatch doubles x4sets then increase weight
EMOM

Front squat up to a heavy triple

1. 90s. L-sit
2. Weighted back extension: 3x8-12
3. Ghd sit up: 3x15-30