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Warm-up Drills
Mobility
Dynamic

”M.E. Front Squat”
Warm-up with the percentage based sets/reps listed below(using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Front Squat 1-1-1-1-1

”Mah Deux”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes

Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips.

Mobility Warm-up

Dynamic Warm up
Row 1000m or Run 800m
”Burgener Drill” (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs or scaled as appropriate)
(Air Squat, Front Squat, OH Squat, Shoulder Press, Push Press, Push Jerk, Dead Lift, Sumo Deadlift High Pull, Med Ball Clean)

”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

Post loads/times to comments.

Skill Development
Work on a skill of choice, Foam Roll, Personal Mobility

Mobility and Dynamic Warm-ups

5 DB Snatch left
5 DB Snatch right
21 KB Swings – heavy for you
21 Toes to Bar
Run 400 m
10 DB Snatch left
10 DB Snatch right
15 KB Swings
15 Toes to Bar
Run 400 m
15 DB Snatch left
15 DB Snatch right
9 KB Swings
9 Toes to Bar
Run 400 m

5 Burpees for every time you drop the weight or come off the bar.

Mobility and Dynamic Warm ups

5 Rounds

9 Dead Lift
6 Hang Power Snatch (scale to Clean)
3 Over Head Squats

Use the same weight for all lifts.

Alternating Tabata sit-ups and box jumps – eight rounds each

The workout is short – go hard on it and the tabatas.