Alternate B1/B2

B1. Romanian deadlift – 2 x 6-8 @ RPE 6 / 4 RIR all sets, rest 1:00 before B2

B2. Bulgarian split squat – 2 x 8-10/side @ RPE 6 / 4 RIR all sets, rest 2:00 before B1

Power clean, push jerk & split jerk
1 @ 60% of max clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
3 @ 60%
3 @ 70%
3 @ 80%
2 @ 85% x 2
2 @ 90% x 2

Romanian deadlift
E2MOM - 5 x 5 @ 55% of max conventional deadlift

Clean pulls
4 x 3 @ 80% of max clean

8-6-5-5-3-3

Go every 2:30

Mixed aerobic amraps for consistency:
A. 15 min amrap:
50/40 cal row
50 m dual KB farmers walk (heavy)
10 burpee box step overs

6 min rest

B. 15 min amrap:
50/40 cal bike
15 DB front squats 30/20 lb
10 burpee pull ups

Mobility for 30 minutes:

20 scorpions
10/side perfect stretches
10 russian babymakers
1min/side pigeon stretch
1min/side couch stretch
10 downdog to updog
10+10 threat the needle
10 table reaches
8/side windmills

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Emom9
1: 6-8 burpees over line
2: 0:40 plank hold
3: 20 air squats

GHD iso hold

3-4 x 0:30-0:40, rest 2:00 between sets

– Use any implement for loading that is appropriate for the RPE guidance (ex. Plate, DB, KB, etc)

TBA

row 5 minutes @easy pace

3 minutes practice: kipping pull-ups or T2B's

bike 5 minutes @easy pace

3 minutes practice: handstand hold, plate step-ups or handstand walk

OPTIONAL COOL DOWN

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose